Posted: 26/08/2014 at 20:39
I have some further data from last week's runs, and I'd welcome any advice on what this means for pacing a 10k race.
Intervals - 7.5k @8:04 min/km average
Fast 1km intervals @7:08, 7:02, 7:12, 7:12 min/km, 1km recoveries approx 9:15 min/km
I didn't have my HR monitor with me but my pulse was 160 shortly after 4th interval
5km time trial in 36:38 min (better than expected )
Average pace was 7:19 min/km
1km laps were 7:32, 7:28, 7:29, 7:23, 6:44 min/km
HR about 158 for first 4km, peaked at 165 towards end of last km
I couldn't have run the last km any faster, but could possibly have gone faster early on.
Long slow run 14k @ 8:39 min/km pace
I sped up for the last 1km @7:41, which felt tough
HR 141 ave, fairly steady until last km when it reached 161