12K kickdown

This kickdown was MUCH better than last week's 10K kickdown. That was a relief. It's still a hard workout, but it felt a little less horrible today! It just felt hard, instead of wishing-I-was-dead hard.

I was to do 12K in four segments of 3K. The first at 6:30/k, the second at 6:20/k, the third at 6:10/k, and the fourth all-out.

I felt pretty good for the first 6K, and paced myself well, except that the 3rd km was a bit slow (10 sec) and the 4th a bit fast (10 sec). It didn't get too hard until about 8km, when I started to notice I was a bit tired. Of course, km 9-12 were painful, being all-out. But at least I was fast today!

Here are my splits (the watch rounds down, so it doesn't quite add up, but close enough):
6:28
6:26
6:42 (19:36)
6:10
6:19
6:20 (18:49)
6:08
6:12
6:12 (18:32)
5:48
5:41 (!)
5:52 (17:23)
Total 1:14:25 (new PR for 12k kickdown, though only by 4 seconds; and I've only done one other one, but still, it was a good one today - on my other one the last 3K was 17:43, so this is much better!).

Notice that my last 5K was 29:47!!! Pretty good after doing 7K! And the last 3K in 17:23 is pretty nice, too. I was very happy with this workout. I seem to be on an upward swing of better workouts. Finally!

Garmin connect data here.