Phew, very humid this morning, absolutely soaked in sweat within one lap! Was aiming for 6:07 per mile for 38:00 10K pace, which is my ultimate goal for my 10K at the end of July, although in aware that’s a fairly ambitious target.
I knew I probably wouldn’t quite hit that today, and indeed I was a little slower. However I wasn’t too far off and considering the early start, weather, and that I’m in the middle of the biggest mileage I’ve ever ran I think it’s a reasonably positive session.
Last time I did these 10K sessions I similarly struggled to quite hit my original goal, only to go on and beat it by 30 seconds in the race. So hopefully my progression will be similar this time!
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:31:06 | 12.0 mi | 7:34 min/mi | 173 |
| 6 × | 6:14.5 | 1600m | 6:16 min/mi | |
| Average | 1:33.6 | 400m | 6:16 min/mi | |
| WU | 26:32 | 3.17 mi | 8:22 min/mi | 162 |
| 1 | 6:11 | 1600m | 6:13 min/mi | 186 |
| R | 2:52 | 400m | 11:32 min/mi | 187 |
| 2 | 6:07 | 1600m | 6:09 min/mi | 187 |
| R | 3:05 | 400m | 12:24 min/mi | 177 |
| 3 | 6:13 | 1600m | 6:15 min/mi | 186 |
| R | 3:09 | 400m | 12:40 min/mi | 164 |
| 4 | 6:16 | 1600m | 6:18 min/mi | 183 |
| R | 2:55 | 400m | 11:44 min/mi | 172 |
| 5 | 6:19 | 1600m | 6:21 min/mi | 182 |
| R | 3:05 | 400m | 12:24 min/mi | 171 |
| 6 | 6:21 | 1600m | 6:23 min/mi | 181 |
| R | :12 | 23m | 13:59 min/mi | 182 |
| WD | 11:42 | 1.41 mi | 8:17 min/mi | 158 |