Date: 16 April 2009
Time: 51 minutes 37 seconds
Approx Speed: 12.28 kmh
Average Heart Rate: 160
Google Ped: route
I finally cracked 50 minutes for 10km. I concentrated on beginning steadily, building speed as I approached the mid distance ( 25 minutes out ). I concentrated on maintaining pace after mid distance. Ended up doing an extra 500m and about 1 minute 37 seconds. I still ended up slowing down in the second half, but not as much as usual.
Heart rate was elevated again at 160 average which illustrates that my pace was not exactly 'comfortable'. The training program I am following does say the distance runs are supposed to be 'comfortable'. But I cannot help myself!! So I shall change my ways, and commit to doing what the training program says now. If it says 'comfortable' that is what I will do.
At least I have now achieved two simple goals - sub 40 minutes for 8km, and sub 50 for 10km. I have a pace run tomorrow night, 10x30sec speed, with 30 second jog recovery, will do that hard. My next long run happens Sunday, 1 hour, 30 minutes. The longest I have done so far, and am looking forward to it.