Saturday, October 2, 2010

I need a plan

I just did 5k today in yellow zone.    My target stride rate was 170 right from the start but I found that I really need at least 1.5k to warm up, I didn't feel comfortable at that pace right at the start.    I therefore need a scheme for my 10k, such as this

1st km: 7 minutes
2nd k: 6:30 minutes
3-5 k: 18 minutes
6-8 k: 16:30 minutes
9-10k: 12 minutes

Nike+ 5k time 33:26 pace 6:40 A/MHR = 156/165 score 70%

 

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