I needed a good workout. I had a shabby week and just felt off. As I had a walking group at 10am I figured I would make use of the track and just do the 10km. Plus it would give me a chance to suss out my pace and keep on track.
I decided to skip the warm up and just get on with it. So my first km I just eased into it and then tried to stay consistent from there. I was not pushing hard but I was working. I would guess about 85-90% effort.
About 6km some other arrived on the track - discus and sprinters. The coach watched me for a few laps and called out that he cant run that fast and asked what I was doing per km. I called back 5.44mins per km .... and I was feeling GREAT. No hip pain and no toe pains.
As I rounded my last lap I decided to sprint the last 200m and that was an effort. But I am really pleased that I did this as it was a GREAT walk and one that I needed.
Total time for the 10km was 57.13
10km on the track