I keep walking slowly during the rest periods which I reduced to 2 min as I didn't feel I needed a longer break.
km 1 6:29
km 2 6:36
km 3 6:27
km 4 6:31
Avg pace 6:30/km, avg HR 155 bpm
Tuesday 25 October, 5 km Kickdown
I agreed to fill in for tennis doubles interclub on Tuesday night so I couldn't do the regular waterfront race. I decided to do a 5 km walk at lunchtime and to try to increase the speed over each km. The wind was strong and my start was very slow but my increase for the 2nd km was a bit too much. I managed another small increase in the 3rd km but dropped back for the next one. I went hard for the last km and achieved a good pace.
km 1 7:15
km 2 6:24
km 3 6:22
km 4 6:30
km 5 6:04
Avg pace 6:31/km, avg HR 148 bpm
Tennis was enjoyable despite (or maybe because of) the unpredictable gale-force winds. I had one narrow loss and one win.