Yesterday: planned rest day.
Today: 10K kickdown. I've only done one of these in the last 3 years - in April this year, and didn't do any in 2013 or in 2014. This is a reminder of just how sick I was, and just how far I've come to feel good enough to do 10K kickdowns again :).
It was raining and cold this morning, and up at the U it has been snowing all morning (not sticking, but snowing), and so I opted for the temperate clime of the indoor track. Seriously love the indoor track - it's a lifesaver when there's weather like this, which is a good portion of the year here.
The indoor track is 292.6m, so 34 laps is 9948m, more or less. Close enough!
Jim wanted me to start nice & easy, at about 16:20-16:30 for the first 2.5km. I did start really easy, but that pace ended up at 16:02.8 for 8.5 laps, which converts to 16:07.8 for 2500m, and my HR was in the low 140s - very easy for sure. For the next segment I did 15:35.8 (15:40.7 for 2500m) with HR high 140s-low 150s. My mouth was super dry (indoor in winter! dry!) so I quickly got a drink at the water fountain before doing the next 5km, and adjusted my music :). The next segment was 15:12.8 (15:17.6 for 2500m) with HR upper 150s, and I was starting to feel it - definitely pushing comfortably hard by the end of that segment, but still feeling I had another gear. The last segment I did in 14:30.9 (14:35.5 for 2500m) with HR in upper 160s, and really giving it a lot. I am very happy with that time! It's 15 sec faster than I did it back in April, and a great start to serious training again.
Total time: 61:22 (10km 61:42, adjusted) with overall ave HR 152. Nice!
Garmin data here.