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The Pete Plan blog

Archive for June 16th, 2009

10 x 1k / 1min rest

Posted by thepeteplan on June 16, 2009

I jumped straight into a 10k pb attempt without doing any preparation at that kind of pace last Friday, so it was no surprise that I needed to ease off the pace after the first 3k. A few interval sessions can soon acclimatise you to sustained pace for that distance though, and today was a good time for the first in this process:

10 x 1k / 1min rest:
3:25.7 / 1:42.8 / 29
3:25.7 / 1:42.8 / 29
3:25.7 / 1:42.8 / 29
3:25.7 / 1:42.8 / 29
3:25.7 / 1:42.8 / 29
3:25.8 / 1:42.9 / 29
3:25.6 / 1:42.7 / 29
3:25.5 / 1:42.7 / 29
3:25.5 / 1:42.7 / 29
3:17.0 / 1:38.5 / 30

10k = 34:08.0 / 1:42.4 / 29

It can be a strange session this one, and like a straight 10k a hard one to pace. I find it is a fine line between a pace that simply isn’t sustainable, and one which you actually end up being quite within yourself. This session felt tough after 3 to 4 reps, but then didn’t really get much harder through to 9, with the final rep paced pretty evenly at 1:40 until winding the pace towards the end, and finishing on 1:33, so some left in the tank.

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