10km @ LT pace (for me 6:41m/k).
I began and finished at the Highlands School. Though the program was 10km, I'd decided that if I felt OK at 8km, I'd do one extra kilometre. I felt quite OK at 8k so I did the extra 1km, making 11 km for the day.
|This morning's 10km|
Few drills to warm-up
10km in 1:07.14
Avg. Pace 6:42m/k.....close enough!
7:14, 6:52, 6:49, 6:35, 6:24, 6:26, 6:40, 6:44, 6:42, 6:32 (+ 1km extra in 6:19)
Usual stretches to finish.
To clarify the above :: 10km in 1:07:14 + 1km in 6:19 = 11km in 1:13:33...I hope! If I'm wrong, Ewen, I don't want to know about it!!
I was happy with this run considering the hills involved and the terribly cold and windy weather. Having finished at 11km I still had to walk just over 1km back to the school....but I won't count that in the total!
For 3 key workouts this week...26.5km (excl. cross-training)
My goal at the completion of the 12 week 5km program ..... 5km race at the Canberra AIS track on November 22nd, ACTVAC event, 8:00pm. Fishers Ghost 5km is just before that, on November 11. I might as well go the whole hog!