10km training goal times

[DRUS]

Hi TheEd,

Very happy to say I've got a new PB after my 10km race y'day - 38:09. It would have been great to be sneak under the 38 mark, but I know I didn't have any more to give this time.

For this course km1 is uphill (5.1 degrees apparently), and then down for km2, so that's why the splits look a bit odd. I let my legs turnover nice and fast on the down hill while I sucked in some air, then km3 was pretty quick too so I knew I needed to slow down. The 5km split freaked me out a bit knowing I'd gone out fast, but I tried to put the negative thoughts out of my head and push on. Km9 featured a shorter uphill section and then a bit of downhill helped with a quick final km.

Time | AHR | MHR
04:01 | 175 | 184
03:19 | 186 | 188
03:35 | 189 | 192
03:48 | 193 | 195
03:55 | 192 | 194 | 18:36.8
03:59 | 191 | 192
03:59 | 193 | 196
03:53 | 194 | 195
04:05 | 196 | 198
03:30 | 199 | 201
00:05 | 198 | 198 | 19:32.2
38:09 | 191 | 201 | 03:48.9/km

Next on the agenda is a 21km casual charity run on 11 Oct in two cycles time (not sure how hard I'll push that one) and then a 5km on 31 Oct.

I'm guessing I should aim for 3:50/km for the 2kms and 3:35 for the 1kms, finishing quicker if possible?

Thanks again for you and your help with this training program and feedback!