Day 18
6.01km easy in 32:32 (5:24/km).
Av HR 137.
Felt this was my best short easy run to date - pace very consistent and found a very easy, bouncy rhythm!
Day 19
Went to a local park to do 8km time trial. Was more trail running ground as lots of broken paths, tree roots etc so had to be fully concentrated and it took up a bit more energy swerving around etc. Next time I'll go to a different park where the ground is more even! My aim was 4:45/km pace to finish in 38 mins. Typically I set off slightly faster at 4:40/km and felt good, so thought I'd try and maintain that, which I did for the first half but had to slow slightly to 4:45/km for the second half and managed to hold on. Still averaged out at under 4:45/km altogether though so mission accomplished and it is a definite improvement over the 10k race I did at the end of the last cycle, was averaged 4:52/km (and in that race I went through 8km at 39:04). Here's the splits:
Km / pace / Av HR
1 / 4:39 / 145
2 / 4:40 / 160
3 / 4:42 / 161
4 / 4:37 / 165
5 / 4:44 / 166
6 / 4:44 / 168
7 / 4:44 / 169
8 / 4:45 / 170
Total time: 37:45 (Av pace 4:43/km).
6.01km easy in 32:32 (5:24/km).
Av HR 137.
Felt this was my best short easy run to date - pace very consistent and found a very easy, bouncy rhythm!
Day 19
Went to a local park to do 8km time trial. Was more trail running ground as lots of broken paths, tree roots etc so had to be fully concentrated and it took up a bit more energy swerving around etc. Next time I'll go to a different park where the ground is more even! My aim was 4:45/km pace to finish in 38 mins. Typically I set off slightly faster at 4:40/km and felt good, so thought I'd try and maintain that, which I did for the first half but had to slow slightly to 4:45/km for the second half and managed to hold on. Still averaged out at under 4:45/km altogether though so mission accomplished and it is a definite improvement over the 10k race I did at the end of the last cycle, was averaged 4:52/km (and in that race I went through 8km at 39:04). Here's the splits:
Km / pace / Av HR
1 / 4:39 / 145
2 / 4:40 / 160
3 / 4:42 / 161
4 / 4:37 / 165
5 / 4:44 / 166
6 / 4:44 / 168
7 / 4:44 / 169
8 / 4:45 / 170
Total time: 37:45 (Av pace 4:43/km).