24-05-2010, 01:15 AM
Hi Coach,
Had a nice run this Sunday. The result, 47:58. Really happy with that. The course was flat most of the way. We ran 5k and then would come back from the other side of a large avenue. The on hilly part was a bridge at the first km and, of course, at the last near the finish line.
The HRM went crazy. I saw it when I checked the result. BPMââ¬â¢s of 150 in the middle of the race, including a whole km with avr of 199!
The splits are here:
May 23rd - 10K Race
Temp: 20C
K|Time
1|05:00
2|04:52
3|05:00
4|04:58
5|04:42
6|04:52
7|04:40
8|04:44
9|04:25
10|04:45
Tot|47:58
Followed your advice and started at a comfortable pace and then speed up a bit. Felt tired in the end because I had a short sprint when a realized I could run a sub 48. That was close! :jester:
My next 10k race is on June 27th, 5 weeks from now. Iââ¬â¢m traveling on vacation on June 2nd and hope not to miss any run. :whistle:
Now, how do we from here? Keep sub45 as it is or are there any adjustments?
Thanks again for your advice. :great:
MMS
Had a nice run this Sunday. The result, 47:58. Really happy with that. The course was flat most of the way. We ran 5k and then would come back from the other side of a large avenue. The on hilly part was a bridge at the first km and, of course, at the last near the finish line.
The HRM went crazy. I saw it when I checked the result. BPMââ¬â¢s of 150 in the middle of the race, including a whole km with avr of 199!
The splits are here:
May 23rd - 10K Race
Temp: 20C
K|Time
1|05:00
2|04:52
3|05:00
4|04:58
5|04:42
6|04:52
7|04:40
8|04:44
9|04:25
10|04:45
Tot|47:58
Followed your advice and started at a comfortable pace and then speed up a bit. Felt tired in the end because I had a short sprint when a realized I could run a sub 48. That was close! :jester:
My next 10k race is on June 27th, 5 weeks from now. Iââ¬â¢m traveling on vacation on June 2nd and hope not to miss any run. :whistle:
Now, how do we from here? Keep sub45 as it is or are there any adjustments?
Thanks again for your advice. :great:
MMS