{"id":894,"date":"2009-12-05T19:44:00","date_gmt":"2009-12-05T18:44:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=894"},"modified":"2017-05-16T14:53:48","modified_gmt":"2017-05-16T12:53:48","slug":"harter-tag-und-richtiges-10er-pacing-will-gelernt-sein","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/harter-tag-und-richtiges-10er-pacing-will-gelernt-sein\/","title":{"rendered":"hard day and real 10-pacing needs to be learned :)"},"content":{"rendered":"
<\/a><\/div>\n

Hi Guys,<\/p>\n

Iwan and I are this morning for the Nikolauslauf to Forchheim<\/b> cycled, a \u201cpair training\u201d was on the program \ud83d\ude42
I actually felt pretty good and my feet and hands were halfway thawed again when the starting gun was fired punctually at 2 p.m. I felt like I knew half the starting field. My old boys from the TriRockets Bamberg were there too.
Together with Andi, Daniel, Micha and Iwan we were even able to put together a team, we spontaneously agreed on the \u201cmulled wine team\u201d \ud83d\ude09 In the happy expectation that someone from the organization would offer us the same after the finish ... it was freezing !!!<\/p>\n

As I said, it started and the more than 350 runners completed a lap of the stadium before it went out into the mud and mud, what a mess! The first kilometers flew by quite quickly and the speed was also right, but when I was already on course at 35:00 at km 4, I knew that it would be very difficult to reach the 34th time. A few kilometers later it was rock hard and I had to realize that just reaching the finish line had to be enough today. Not only was I dirty from top to bottom, I also felt that way \ud83d\ude41<\/p>\n

So I gritted my teeth and looked what was still possible, and unfortunately more was not possible today. As the penultimate of my team, I crossed the finish line with 36:22 and was done (D-Pulse 176). Well, at least I achieved the minimum goal and "pulverized" my old best time by 8 seconds ... haha<\/p>\n

<\/a><\/div>\n

Our fastest was Andi in his Santa hat!
You can find all results under Nikolauslauf Forchheim: http: \/\/www.wkm-iad.de\/wk_results.php? Wknr = 69 & dsznr = 0 & club = all & ak = all & name = & sort = 6 & pagesize = 25 & pageid = 1<\/a>
Congratulations also to Moritz, who saw me through today \ud83d\ude09 and Iwan, who was able to reduce his 10th best time by 5 minutes to 45 minutes due to a good training session and that after 2 months. Peter Greif could dress warmly with his leaderboards ... haha
And of course to everyone else too!<\/p>\n

Pacing strategy:<\/b>
If I have learned one thing today, it is that there is a \u201cgood\u201d and a \u201cbad\u201d pacing strategy for the 10s as well. Even if it's only 10km, you shouldn't try to run out of some kind of "time buffer" for the first few kilometers, because you'll regret that from halfway through the race at the latest! It just takes too much strength at the beginning. This strategy is almost always doomed to fail, not to mention triathlon competitions \ud83d\ude09<\/p>\n

For example, I started the first kilometer in my youthful recklessness with 3:12, and although I strictly wanted to run 3:30 ... let the others travel with me again.
The next kilometer wasn't better either and whoosh, the plan is already in jeopardy, even though I initially had 18 seconds of "time buffer"! Before you know it, exactly the opposite develops and suddenly you are running short of your planned time ...
So, "pacen" well with the 10 !!<\/p>\n

Karaoke evening:<\/b>
As a reward (punishment ??) I was allowed to go to the karaoke evening with Steffen !! Our poor friends were there too. When, after a few hours, we had already had a lot of courage and Steffen finally decided to sing Karel Gott's \u201cMaya the Bee\u201d, the waiting list was so long that we would have had to wait a few more hours. And since I know what to expect after such a gig, namely that Steffen was singing the song for months, in the recent past it was "I will nuuur zr\u00fcck zu dir" (imagine it in Bavarian;), we preferred to leave that one Place of the event \ud83d\ude42 <\/b> <\/p>\n

Next time I'll attack again \ud83d\ude42
Have a nice Weekend!
krelli<\/p>","protected":false},"excerpt":{"rendered":"

Hi folks, Iwan and I cycled to the Nikolauslauf in Forchheim this morning, a "pair training" was on the program [...]<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1219,1220],"tags":[],"class_list":["post-894","post","type-post","status-publish","format-standard","hentry","category-coaching","category-privates"],"yoast_head":"\nharter Tag und richtiges 10er Pacing will gelernt sein :) - Michael Krell Triathlon Coaching<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.michael-krell.com\/en\/harter-tag-und-richtiges-10er-pacing-will-gelernt-sein\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"harter Tag und richtiges 10er Pacing will gelernt sein :) - 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