16-06-2015, 01:12 PM
The last quality session of the second cycle: 3 x 5 min @ 10K pace.
Pace LHR AHR MHR
4:48 144 167 174
4:45 151 173 178
4:42 149 175 182
I ran on a track today, so I know the GPS data are slightly optimistic, but the real pace should still be comfortably below 5:00. Real pace on the last lap was very close to 4:45.
This was a great session. It was tough enough, but unlike last week's 1K session I felt strong and in control all the time, despite it being very warm and a low-energy time of day.
On Sunday I have a 15K race. It's reasonably flat, but there's all sorts of surfaces; asphalt, cobblestones, trails and grass (I will be running in trail shoes). I'm unsure what goal to aim for - any suggestions?
Cheers
Pace LHR AHR MHR
4:48 144 167 174
4:45 151 173 178
4:42 149 175 182
I ran on a track today, so I know the GPS data are slightly optimistic, but the real pace should still be comfortably below 5:00. Real pace on the last lap was very close to 4:45.
This was a great session. It was tough enough, but unlike last week's 1K session I felt strong and in control all the time, despite it being very warm and a low-energy time of day.
On Sunday I have a 15K race. It's reasonably flat, but there's all sorts of surfaces; asphalt, cobblestones, trails and grass (I will be running in trail shoes). I'm unsure what goal to aim for - any suggestions?
Cheers