Walking 24 km on Sunday had left me a little stiff so an intensive workout such as a fartlek was likely to be a stretch. I walked quietly for the 500 m or so down to the waterfront before starting.
The first km which is meant to be at sprint pace was into a strong wind and was a rather slow 6:26. I clearly warmed up after that because my other sprints into the wind were done in 3:05. I achieved some great sprint times with the wind behind me and although I was starting to tire after about 8 km it was obvious a good time was possible. I maintained a good effort and completed the 10 km in 61:29 which is my third best ever 10 km time. Not a bad effort on a windy day only two days after a long workout. That's an average pace of 6:09 and average HR of 163 bpm.
The splits are:
6:26
3:23 + 2:50 = 6:13
3:10 + 2:44 = 5:54
3:19 + 3:05 = 6:24
3:11 + 3:05 = 6:16
3:17 + 2:50 = 6:07
3:04 + 2:51 = 5:55
3:09 + 2:54 = 6:03
3:06 + 2:57 = 6:03
3:15 + 2:52 = 6:07
10 km Fartlek
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