A Short? 10km

Today I ran a "short" 10km out and back route... When did 10km become SHORT? A year ago, I was barely completing the C25K program and wasn't even running a 5K... I completed my first 5km race in January.

Today I wanted to work on achieving negative splits - of course this was easier because of the hills - they did work to my favour.... The route was 4.5km uphill, 1km little down, then turn around, with a short uphill before the remainder of my run downhill...

Lap    Time     Dist    Pace
                (km)  (min/km)
 1   00:04:33   0.38   11:54   (warmup)
 2   00:07:13   1.00   07:13   (uphill)
 3   00:06:07   1.00   06:07   (uphill)
 4   00:06:17   1.00   06:17   (uphill)
 5   00:06:11   1.00   06:11   (mostly uphill)
 6   00:05:33   1.00   05:33   (slight downhill)
 7   00:06:11   1.00   06:11   (slight uphill)
 8   00:05:50   1.00   05:50   (mostly downhill)
 9   00:05:26   1.00   05:26   (downhill)
10   00:05:17   1.00   05:17   (downhill)
11   00:05:12   1.00   05:12   (downhill)
12   00:06:09   0.63   09:48   (cool down)

I had to walk a little extra at the end as my heart rate was too high to stop moving... Guess I pushed it a little harder on the downhills

Then I did 50min of yoga to stretch out my tight hamstrings, calves and thighs..