Medium tempo run night. 3.4k warm up, then a 10k at 4:00-4:05 goal pace. It went really well (mostly due to the easy runs of the last few days), these were my splits: 3:59,
4:03, 3:52, 4:03, 3:56, 3:59, 4:07, 4:01, 4:16, 3:59 final time 40:15. The yo-yo effect in my time is due to the hill and the 180° turn every 1.6k. The only disappointing km was the 9th when I thought I had 40 minutes in the bag and I relaxed a little bit on the downhill, lost the momentun and concentration on the uphill portion and finished with the only bad split of the night. This is not my HM pace yet (even though I could have kept it for a couple of more kms), it is something in between 10k and HM, but considering that it is still an unofficial 10k pr (my overall 10k pr is in a training run and it was 39:55 four years ago) and two months ago in a faster official 10k race I did 40:55, I am pretty happy with that.
| 