10k 43:07. HR Avg 173 Max 184
Course: BRRC 10k West End.
Start Time: 6:30am Temp 17C.
Session Type: Time Trial
My soar throat felt better yesterday though still not compelety gone. I had been looking forward to doing the BRRC 10k as a time trial so decided to see how I woke up on Sunday morning and make a decision then whether to run or not. On waking, my throat seemd fine but still felt a little heavy in the head but made the decision to have a go anyway.
I had done 46:07 six weeks ago on the same course at the end of my base conditioning phase, so was pretty sure I could better that time today. Started quite quickly with a 4:13 first K , then settled into 4:22 pace going through halfway in 21:43.
Kept that pace up over the next four Ks, before upping the tempo in the last K to come home in 21:24 for the second half, and an over all time of 43:07 (avg 4:18 pace).
That is three minutes better than six weeks ago, so the training plan is coming together nicely. The week after the last 10k, I did 1:41 in the Lest We Forget Half. Considering my time today and with 5 more weeks to go till the Half, I think 1:35 is within my reach at the Gold Coast.