After having the best part of two weeks off from running, I was beginning to panic about my 10km in 4 weeks time.  I’ve noticed over the last month or so that I haven’t been timing my parkruns very well.  I’ve been setting off too fast and fading.  Now that’s not too much over a problem over a short distance, but if I do it at the beginning of the 10km then I could be in for an unpleasant run.

So my plan for today was to run 10km starting slowly and speeding up.  1km to the park followed by 9 x 1km laps of the park accompanied by some 180bpm audiofuel so I didn’t have to worry about traffic, hills or cadence and could just concentrate on tempo.

Km – Split
01 – 00:08:14
02 – 00:07:55
03 – 00:07:49
04 – 00:07:37
05 – 00:07:04
06 – 00:06:49
07 – 00:06:46
08 – 00:06:54
09 – 00:06:43
10 – 00:06:05

Total – 01:11:56

I’m quite pleased.


About abradypus

A Bradypus or Sloth am I, I live a life of ease, contented not to do or die but idle as I please; ... [Michael Flanders and Donald Swann]
This entry was posted in bupa 10k, chirunning and tagged , , . Bookmark the permalink.

12 Responses to Speeeeeeeed

  1. lazybetty says:

    and so you should be, v impressive!

  2. oldbagrunning says:

    speed indeed!! well done 🙂

  3. iliketocount says:

    With that increase in pace throughout, it’s lucky you didn’t start speedy and get quicker – a set of stats to put us all to shame.

  4. Very good. And how did you feel at the end? …. Apart from ‘quite pleased’

  5. shazruns says:

    Smug you should be well done on the negative splits

  6. fortnightflo says:

    Very well done – that’s a fab 10k time – about the same as I am aiming for I think, so I’ll use you as my pacer on Saturday to see if I can keep up if you don’t mind!

  7. maggie says:

    ‘quite pleased’… ‘very pleased’ surely??!!! 🙂

  8. Pingback: Speeeeeeeed (via abradypus) « The 5k Runner

  9. fred says:

    Not bad… I do negative split on a 10K, because I am slow on start, then I try to kick the pace in km 5 or km6… then keep it. ^_^

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