10k & 21k training

[Vaidas]

Hello, TheEd.

I am just from my race. It was fun to participate in one after a while even though there were only around 50 people running 10k. Because of the weather the race course was changed and it ended up being shorter (my Garmin recorded 9.56 km) than 10k, but over all I am happy with my effort. So here is what I did from the last time I posted:
14. 30min easy run: 34:01.75 (5.68 km). Av.pace: 5:59, av.HR: 148 bpm.
15. 3 x 5min @ 10k pace with 1min easy Fartlek: total run of 50:27.43 (9.25 km). Av.pace: 5:27, av.HR: 157 bpm:
1 -> 1.13 km, av.pace: 4:25 (166 bpm);
2 -> 1.13 km, av.pace: 4:25 (174 bpm);
3 -> 1.14 km, av.pace: 4:22 (177 bpm).
16. 40min easy run: 42:58.12 (7.46 km). Av.pace: 5:46, av.HR: 150 bpm.
17. 40min easy run: 38:32.04 (6:42 km). Av.pace: 6:00, av.HR: 151 bpm.
18. Rest (yoga).
19.RACE: 41:16.71 (9.56 km). Av.pace: 4:19, av.HR: 184 bpm:
1k -> 4:06.79 (171 bpm);
2k -> 4:12.56 (181 bpm);
3k -> 4:15.41 (184 bpm);
4k -> 4:16.98 (186 bpm);
5k -> 4:16.61 (187 bpm) = 5k: 21:08.4 PB!
6k -> 4:23.84 (187 bpm);
7k -> 4:25.54 (187 bpm);
8k -> 4:26.05 (187 bpm);
9k -> 4:27.01 (188 bpm);
0.56k -> 2:25.92 - 4:18 - (189 bpm).

Extrapolated by the average pace 10k = 43:10. Went out too fast, like I always do, but not a bad race - looking forward to the next one!