Right, race report! To help me along, I’ve compiled my own 170 bpm playlist. My aim was to complete the 10k in under an hour, starting off at around 5:50/km and pushing it towards the end.
As usual, my starting off easy didn’t go too well, completing the first 1k in 5:21. In my defence, it is mostly downhill and I didn’t get up to the average heart rate for the run until the 2nd km. Towards the end of the 2nd km, there’s a river valley, my pace peaked on the way down and I came up the other side reasonably quick. I then managed to settle in to a steadier pace although my slowest split was 5:41.
I aimed to put in some extra effort for the last 1k however, that includes crossing the river valley again with the climb back out; still, I completed it at a smidgeon faster than my average pace. By the end, I felt like I didn’t have much effort left so I think that I’d, somehow, managed to pace it about right.
If I ignore the first 1k, the last 5 splits were faster than the first so I’m almost getting negative splits.
I’m sure the playlist helped, with some of the tracks, I seemed to gain speed without having to put in extra effort, felt like I was almost flying along! If you’ve access to Deezer, you might be able to find it by searching for “09_Run_170BPM” maybe I should just point out that it’s not exactly easy listening!
Couldn’t get the RunGo list to work: the app complained that it couldn’t access the server. Ended up reading all the prompts before I started (maybe that’s why I started off too fast!) I’ll have another go for the HM.
As usual, I ran past the target distance to ensure that Strava recognises the full distance. VeloViewer shows my 10K time as 54:33 which is a new PR for me!
HU10 complete