Battle 10K

LOAD: 410

10 Mins WU @ Easy Pace (RPE: 2)

10Km @ 10k Pace (RPE: 5-9)

10 Mins CD @ Easy Pace (RPE: 3)

There are 3 sections to this race. Kms 1-3 mainly downhill and flat. You’ll be under goal pace but be sure not to go too fast, you’ll need to conserve energy for the hills between 4-6km. This is when you’ll be working really hard, but dig deep, once you reach the main road it gets easier and you’ll get a 2nd wind.

The final stretch is flat, but still a grind. The finish down the high street is the best part so try and save some energy for a strong finish.

Tough one to predict given it’s a challenge route, but somewhere in the low 50s would be a strong run.

Coach Simon

FEEDBACK

6 ENJOYMENT

RPE

8:35

PACE

I started with reasonable hopes of an enjoyable race but that didn’t materialise. The heat didn’t help but I just couldn’t find a happy pace and it all ended up a bit erratic. We all did a reasonable warm up and all was going to plan then it went downhill from there. The first mile was ok at a 7.52 but the rest were very disappointing. I knew the hills were going to slow things a bit but even the last two miles weren’t where I’d have liked them to be. I did find a push for the finish which I was pleased with and I did end up doing it quicker than the last time I did this 5 years ago which is something at least. I’ll put this one behind me and move on 👍

Andy Alabaster

Well done Andy. I think it’s hard to understate how much the heat plays a part. 20-30 seconds per mile. That’s a lot. It’s also a tough route, simply because the downhill comes early in the race when we are all feeling fresh. I’ve said to a few. Had I put a 10k hilly tempo run in the plan on a day with 25 degree heat, would you have run 53 mins? Almost certainly not. So a case of appreciating it will have helped the fitness going forward and take those positives from it.