Notes
AIM: z2 45 mins
Actual z2 42 mins & 8 mins z3 as I tried (but failed) to do last mile in around 8 mins.
Splits: 7:34, 7:44 (15:18), 9:05(24:24),9:24(33:49), 8:02(41:51), 8:14(50:05)
Was aiming to break 50 mins...approx 8 min/mile pace. Actually succeeded with the pace but not the 50 mins...set off too fast...better to run at a steady pace (say 7:50) all the way...
Recovery...including cool-down run/walk (13 mins), stretches, shower, toast...49 mins.
Presumably longer 'cos I pushed harder. NB Also I did Attack Wed evening so may not have been fully recovered from that.
This is 49:24 for 10k this gets me a BRONZE standard at HP running club (49:50 or better)
Long way to go for a silver (45:40) (7:37 / mile pace)