10k Time Trial
10k 42:00. HR Avg 174 Max 183
Course: BRRC 10k.
Start Time: 6:30am Temp 15C.
Session Type: Time Trial
My final Time Trial before next weekends GC Half. Set out to try to do 4:10 pace which would have given me a 41:50 finish. Started out well and kept under that pace for the first 5k going through in 20:47 (Hr Avg 171). The sixth K was my slowest at 4:20 but it is slightly uphill. Managed to to average 4:13 for the last 4k to come home in 21:13 (HR avg 178) for a finishing time of 42:00. Not much left in the tank at the end though.
So after finishing my base conditioning phase in mid April, I have had eleven weeks of strength and speed training including these Time Trials.
Week 1 - 10k 46:04
Week 2 - Half 1:41:20
Week 7 - 10k 43:07
Week 8 - Half 1:37:16
Week 11 - 10k 42:00
Week 12 - GC Half ???.
From those time progressions and with a taper this week, I should be able to sneek under the 1:35.
Course: BRRC 10k.
Start Time: 6:30am Temp 15C.
Session Type: Time Trial
My final Time Trial before next weekends GC Half. Set out to try to do 4:10 pace which would have given me a 41:50 finish. Started out well and kept under that pace for the first 5k going through in 20:47 (Hr Avg 171). The sixth K was my slowest at 4:20 but it is slightly uphill. Managed to to average 4:13 for the last 4k to come home in 21:13 (HR avg 178) for a finishing time of 42:00. Not much left in the tank at the end though.
So after finishing my base conditioning phase in mid April, I have had eleven weeks of strength and speed training including these Time Trials.
Week 1 - 10k 46:04
Week 2 - Half 1:41:20
Week 7 - 10k 43:07
Week 8 - Half 1:37:16
Week 11 - 10k 42:00
Week 12 - GC Half ???.
From those time progressions and with a taper this week, I should be able to sneek under the 1:35.
posted by Robert Song @ 2:23 pm
2 Comments:
At Sun June 26, 03:34:00 pm AEST,
Tesso said…
Great run this morning Robert. Man, you were hooting as you approached the finish! Must be a great feeling to finish so strongly.
Good to catch up again. Enjoy the taper and see you at the Coast.
At Mon June 27, 08:42:00 am AEST,
Carolyne said…
You're right on track for a good result next weekend Robert. A nice run report, and a good finish. Your HR seems pretty high, but then you know your body!
All the best for the Gold Coast.
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