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Barry Richards 10K

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2km WU @ Easy Pace (RPE: 3)
4-8 Strides x 100 Metres (RPE: 8)

10K @ 10K Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

An excellent opportunity to run a fast 10K. As with any 10k, be sure not to go off too fast, lots of the other runners will be, so settle into your target pace early on and then really dig deep after the turnaround.

Good switch up for the 5 mile tempo run!! Much nicer to run with the club and no need to put any pressure on yourself here. Just go out and enjoy. Bring “Be kind to Kelly” with out for this one, whatever happens.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

I found that really tough but I did a lot better than I expected. How I’ve been running lately didn’t think I’d get below 10 minute mileing but I kept a pretty steady pace throughout. Not quite 10k pace but given I was really struggling with my stomach I am happy with that. I didn’t feel dizzy so I think the iron tablets are starting to kick in but yeah stomach was on fire. I was just focusing on keeping the pace though. There was a moment when a couple of the other runners were right behind me and it was starting to push me too much, normally I’d have gone with it but I knew if I did I’d push myself too much, my heart rate was already really high so I told them to pass and actually that just really took the pressure off. Not my fastest but still got it in me somewhere!
Kelly DeRosa
Really well done Kelly given the issues you’ve had to battle of late and glad the dizziness was gone. Sounds like the mindset was right here and you kept the effort up which is great. Certainly lots of positives to take from this and to be happy with. We just need that bit of luck so you can get a bit more training in without enduring so much pain.
simon-linklater

Coach Simon