Sub 36 in 10K

[Albert83BCN]

Hi there!

I wanted to come here yesterday to discuss the pacing for today's 5K session but got home late.

I did my numbers and I guessed that if the sub 35 plan asks for a 17:30 5K (so 10K goal pace 3:30) I should do it in 18:15 if aiming to a 36:30 to start with (that's between 3:38-3:39).

So I went to the industrial state where there's little traffic and quite flat and after 3 Km warmup and 3 strides reset the Garmin and started. Did 5.04 Km in 18:18 avg. pace 3:38 according to the GPS (says in movement 18:09 @ 3:36). We know the GPS is a little bit optimistic but I will give it for good as a reference for future tests. Rested 2 minutes and went back home with 3 more Km at easy pace and some stretching in the end, for a total of 11 Km more or less.

Here's the Garmin activity:
http://connect.garmin.com/activity/170094393

And the summary:
1 3:35.7 1,00 3:36
2 3:37.4 1,00 3:37
3 3:35.5 1,00 3:36
4 3:39.1 1,00 3:39
5 3:38.9 1,00 3:39
6 :11.4 0,04 5:17 -> had a little bit of trouble stopping the Garmin, got kind of frozen for a few seconds

Avg. HR 176
Max. HR 184
(Recovery HR 2 minutes after 5K 122, Resting HR this morning between 48-50 lowest measured on bed)

I guess it was supposed to be done in slightly over comfortably hard effort but in order to keep it just in goal pace I had to push it to full-effort, race like :whistle:

Temp. 16ºC, sunny, wind 11 kmph, humidity 68%