10k (end of Phase 1)

Today’s 10k ends the first phase of the 5k training group, and now we move firmly on to 5k focussed work for the remainder of the training. This is the first core session of week 4 of 12, though the Farnborough 5k competition actually falls at the end of week 11.

In general the target for the 10k was 1sec (in pace) slower than the “first 4″ target for the 5 x 2k session from last week. For me this meant a target for the 10k of 1:45.9, so just breaking 35:20. The plan to execute this was to sit on a low 1:46.x average split until in sight of the line, then push the pace down to meet target.

1k splits:
1:46.2 / 29
1:46.2 / 28
1:46.0 / 28
1:46.1 / 28
1:46.3 / 27
1:46.2 / 27
1:46.4 / 28
1:46.4 / 28
1:46.0 / 28
1:43.3 / 28

10k = 35:18.0 / 1:45.9 / 28

I am obviously happy to have made target with a consistently paced row. I did have thoughts of trying to push the pace down earlier in the row, but quickly decided against this. My motivation level was high, but it’s easy to get complacent early in a middle distance row like this and come to regret going too hard when you are into the second half. There was no deliberate pattern to the way the splits fell – I got the average pace down to 1:46.2 after about 500m, kept it there till 2500m in, then brought it down to 1:46.1, and then let it drift out to 1:46.2 again where it stayed until I started to push for the line to make the target. A good solid last 1k, and as evident by the stroke rate not rising just a gradual increase in power rather than a sprint finish as such.

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