🎯 Objective
To complete the local Guildford 10K with consistent pacing, elevation control, and a strong finish—marking Kits’ fastest 10K since recovering from knee issues and a key warm-up for the Great South Run.
🏃 Athlete Profile – Kristian Boxall
- Race: Guildford 10K
- Location: Guildford, England
- Date: Sunday, 5 October 2025
- Distance: 10.11 km
- Moving Time: 54:13
- Elapsed Time: 54:20
- Average Pace: 5:22/km
- Elevation Gain: 88 m
- Calories Burned: Not recorded
- Conditions: Cool and cloudy
- Device: Apple Watch Series 6
- Shoes: Not recorded
- Top Results:
- 10K – 53:38
- 5K – 26:28
- 1 mile – 9:06
- 1K – 5:17
📊 Pacing Breakdown – Kristian Boxall
KM 1–3 (Settling In) Average Pace: ~5:20/km Notes: Kits opened with control and rhythm—KM 2 (5:16/km) and KM 3 (5:22/km) showed steady effort and terrain adaptation.
KM 4–6 (Mid-Race Flow) Average Pace: ~5:27/km Notes: KM 4–5 reflected slight elevation impact (5:31/km, 5:34/km), but KM 6 rebounded with a strong 5:15/km split—showing recovery and pacing awareness.
KM 7–9 (Holding Form) Average Pace: ~5:25/km Notes: KM 7–9 were consistent (5:25–5:31/km), with Kits maintaining cadence and effort despite rolling terrain.
KM 10 (Final Kick) Pace: 5:05/km Notes: Closed with his fastest split of the day—KM 10 showed a confident surge and strong finish-line mindset.
❤️ Heart Rate & Effort
Estimated HR Zone: Aerobic to tempo Insight: Average HR of 144 bpm and cadence of 168 spm suggest efficient form and sustainable effort. Kits managed effort well and avoided spikes.
💡 Key Insights
- Post-Injury Confidence: Fastest 10K since knee issues—this run reflects recovery, pacing maturity, and renewed belief.
- Finish-Line Focus: KM 10 surge shows excellent pacing awareness and mental strength.
- Effort Regulation: No major drops or spikes—Kits held form across all terrain.
- Race Readiness: Ideal warm-up for Great South Run, with pacing and mindset aligned for longer efforts.
🧩 Coaching Applications
- Kits’ splits teach finish-line pacing and post-injury confidence
- Reinforces the value of terrain adaptation and cadence control
- Models how consistent pacing leads to strong finishes
- Celebrates comeback efforts
- Encourages athletes to reflect on recovery milestones and future goals