Sub 35:00 10km

[NtutuL]

Had a decent, no actually scratch that, really good run today, 18 seconds PB, modest , but still a PB. Had to remind myself that 10 weeks ago I ran a 10km at a slower pace than this so good run. I slacked off a bit in the middle 5km to12km, it is the toughest past of the course ~steadily climb ~60m over 6km. I was 9 seconds slower over the middle 5km than last year but made up time over the first and last 5km.

Here are my splits
3:41
3:37
3:37
3:30
3:31 (17:56 5km)
3:36
3:50
3:49
3:52
3:52 (36:55 10km)
3:49
3:41
3:33
3:42
3:43 (55:23)

Would have love a sneaky 54:59, and possibly overcooked it in that first 5km, but all things considered, really happy with that.

This is the course profile by the way and I think my splits make more sense contextualised


I still feel like I can give the 10km on Saturday a good go. I was thinking of doing an easy 30 minute recovery tomorrow, but what should the rest of the week look like

My idea is this:
Mon: 30 min recovery
Tue: 10X400m (or is this a bad idea this close to the 15km)
Wed: 30-40 min easy
Thur: 6x1min
Fri: Rest
Sat: 10km Race
Sun: Rest and beer :jester:

After this I was thinking of this for winter, (i.e. take a break before I overcook things!):
Off Period: 11-24 May
Build Up: 25 May-14 June (4km TT on 13th June)
1st 10km cycle: 15 June-5 July (10km race on 5 July)

Cheers