10k & 21k Training

[DaveM40]

Hi TheEd

I did the 10 x 400 at the track today. All ok - good weather (20 degrees light winds).

time / ave hr / max / after rest

1/ 80.3 - 147 / 160 / 105
2/ 77.4 - 150 / 163 / 115
3/ 78.0 - 152 / 165 / 122
4/ 78.1 - 156 / 165 / 125
5/ 78.8 - 153 / 167 / 125
6/ 78.7 - 154 / 168 / 127
7/ 77.9 - 155 / 169 / 131
8/ 79.4 - 158 / 170 / 134
9/ 77.3 - 159 / 172 / 138
0/ 75.6 - 162 / 172 / 133

ave pace - 78.2

I am pleased with this. I have not done any 3k pace speed work at the track since January, so I felt this was a solid session.

***** STOP PRESS ******

I just found out that our club 10000m race is next Thursday!

Loads of notice as usual ... :duh:

I want to run it, so I have a plan;

I will do this week as planned including the 5k trail race. Then I will run the 10000m race in place of the 5 x 2000 I would have run on that Thursday.

Sound ok?