17-11-2013, 08:18 PM
Hello Ed,
Did the 10k this am. Really enjoyed it. Didn't want to push things so aimed to keep my pace just below 5:30 all the way but managed to do a bit better as follows:
1. 5:19
2. 5:20
3. 5:22
4. 5:24
5. 5:29
6. 5:16
7. 5:14
8. 5:13
9. 5:19
10. 5:15
Time: 53:43
Ave HR 171
Ave Pace 5:19 per km
Found the last 1k hardish as it was an incline but had enough in reserve to keep the pace up. Generally found the run ...well, quite easy really and felt comfortable pretty much all then way. Calves a touch sore but did not bother me during the run.
It's only the 3rd time I've actually run 10k or more EVER, (including my long slow runs) since I started running 4 months ago. So I'm happy with my running progress so far and will definitely get sub 50 next year - improving by 22 seconds per km will get me there!!
So, might do a gentle recovery run tomorrow but generally planning on taking a full week off then ease back into it.
Thanks for your help.
Did the 10k this am. Really enjoyed it. Didn't want to push things so aimed to keep my pace just below 5:30 all the way but managed to do a bit better as follows:
1. 5:19
2. 5:20
3. 5:22
4. 5:24
5. 5:29
6. 5:16
7. 5:14
8. 5:13
9. 5:19
10. 5:15
Time: 53:43
Ave HR 171
Ave Pace 5:19 per km
Found the last 1k hardish as it was an incline but had enough in reserve to keep the pace up. Generally found the run ...well, quite easy really and felt comfortable pretty much all then way. Calves a touch sore but did not bother me during the run.
It's only the 3rd time I've actually run 10k or more EVER, (including my long slow runs) since I started running 4 months ago. So I'm happy with my running progress so far and will definitely get sub 50 next year - improving by 22 seconds per km will get me there!!
So, might do a gentle recovery run tomorrow but generally planning on taking a full week off then ease back into it.
Thanks for your help.