01-05-2014, 05:38 PM
Hi Ed
Did the 10K pace development today - 4 x 2k with a target of 4:45/Km. Used the railway again as it gives a good comparison and was very pleased that although slightly over my fixed target all reps came in under 4:50 (4:47, 4:45, 4:49 and 4:49) - a considerable improvement on last time.
Distance: 9.11 km
Time: 49:35
Avg Pace: 5:27 min/km
Split Time Distance Avg Pace
1 9:34.7 2.00 4:47
2 9:29.9 2.00 4:45
3 9:37.8 2.00 4:49
4 9:37.4 2.00 4:49
It was very hard, but massively encouraging to see the difference in 3 weeks
Thanks
Keith
Did the 10K pace development today - 4 x 2k with a target of 4:45/Km. Used the railway again as it gives a good comparison and was very pleased that although slightly over my fixed target all reps came in under 4:50 (4:47, 4:45, 4:49 and 4:49) - a considerable improvement on last time.
Distance: 9.11 km
Time: 49:35
Avg Pace: 5:27 min/km
Split Time Distance Avg Pace
1 9:34.7 2.00 4:47
2 9:29.9 2.00 4:45
3 9:37.8 2.00 4:49
4 9:37.4 2.00 4:49
It was very hard, but massively encouraging to see the difference in 3 weeks
Thanks
Keith