I ended up going a bit faster than that:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:40.0 | ? | ????
2 | 4:59.8 | 128 | 133
3 | 5:01.3 | 133 | 134
4 | 4:58.7 | 134 | 138
5 | 4:59.5 | 140 | 143
6 | 5:07.9 | 141 | 144
7 | 5:13.7 | 143 | 146
8 | 5:40.0 | 143 | 145*TM Restart
9 | 5:34.7 | 143 | 146
10| 5:00.0 | 148 | 158
11| 4:17.1 | 163 | 167
11.X| 3:22.6 | 168 | 170
Though based on my pulse I was closeish...However, my pace was over a minute faster....Plus, i really sped up for the last 100-200 meters for good measure
Its funny how easy 4:17/km is after 10km of running COMPARED to how i was running exactly 1 year ago. I don't have the numbers on me, but i think my final km in my 10km race was 4:28...and i was dying after that...hehe. This year should be interesting to see how I do.
I'll stick to this rough speed...my pulse is averaging maybe a little less than 165 over the 10minutes....unless you say to reign it in.
I'm also continuing with the weight lifting here...just for clarity what I'm doing is:
Day A: Squats, Bench Press, Deadlift
Day B: Squats, Standing Press, Power Cleans, Pull ups
Week 1 will be: ABA
Week 2 will be: BAB
Week 3 will be: ABA
and so on...
Since about mid december i have been running first, and lifting afterwards. On days where i have a quality session (ie HARD day like 5x2km) I just skip the lifting altogether and push it to the next day or 2 days depending on if I feel i need to be recovering more the day after.
This week I am lifting BEFORE the easy runs...but will resume with the running FIRST then lifting once the next cycle starts. I'm not sure if it really matters considering they are easy runs...perhaps you can advise if strength training before or after an easy run is better?
I do notice that if I weight lift first, then run, my HR is a little bit higher on average than if I run first...