Thursday morning and I managed to get out of my bed for about 6:20am.
I wore my nike shorts and my new bright livestrong t-shirt. I wasnt exactly sure of my route, but was aiming to do most of the 10k route and would see what would happen.
I’d pick up the pace for each even mile and recover on every odd mile. I had thought about doing the whole 10k fast, but decided a speed workout would be better at this stage.
The splits were as follows:
I felt good throughout and felt like I was flying on the first fast mile… I think it was possibly one of the fastest miles I’ve ever done! (7:02)… it got a little harder after that, but I still managed to push it when I needed to.
My heart rate was surprisingly level after the 1st fast mile… look at the graph (mile 3 HR). 😀 (and mile 4 come to think of it with that big hill in Pollock Park!)
I got to 10k on Maxwell Drive and stopped the watch at 47:00 minutes exactly: 7:34 minute miles. 🙂 I’ll use this route now as a time trial route and in practice for the women’s 10k in a few weeks time.
The music I was listening to got me thinking about maybe making up a short playlist of brilliant songs to run to for the 10k… about 45-50 minutes worth of good fast running tunes followed by nice relaxing and feel good tunes.
I think the Foo Fighters, The Prodigy and Eminem might be favourites for the list. 🙂 I’ll make it up soon and post it on here.
Run: 10k (6.2M), 47:00, Pace: 7:34, Calories: 618
Ave HR: 167 (88%), Max HR: 193 (102%).
Recovery run: 1.41M, 11:51, Pace: 8:22, Calories: 139.
Ave HR: 162 (85%), Max HR: 176 (93%)
(Heart rate graph for recovery run below:)
I’ve got 5 miles tonight with a friend so that will be about 12.5 miles and 1300 calories in total. 😀