🎯 Objective
To complete the local Guildford 10K with consistent pacing, elevation adaptation, and a confident finish—marking a personal best and a breakthrough in race-day mindset.
🏃 Athlete Profile – Gemma Millns
- Race: Guildford 10K
- Location: Guildford, England
- Date: Sunday, 5 October 2025
- Distance: 10.01 km
- Moving Time: 1:01:42
- Elapsed Time: 1:01:43
- Average Pace: 6:10/km
- Elevation Gain: 86 m
- Calories Burned: 721 kcal
- Conditions: Cool and cloudy
- Device: Garmin Forerunner 55
- Shoes: Not recorded
- Top Results:
- 10K – 1:01:38
- 1 mile – 9:06
- 1K – 5:17
- ½ mile – 4:11
📊 Pacing Breakdown – Gemma Millns
KM 1–3 (Settling In) Average Pace: ~6:18/km Notes: Gemma opened with steady effort, adjusting to early elevation (KM 1: 6:25/km with 23 m gain). KM 3 showed pace improvement (6:09/km) as terrain leveled.
KM 4–6 (Mid-Race Rhythm) Average Pace: ~6:15/km Notes: KM 4 (6:07/km) and KM 6 (6:19/km) reflected consistent effort and cadence. Gemma managed rolling terrain with control and focus.
KM 7–9 (Final Build) Average Pace: ~6:13/km Notes: KM 7 (6:05/km) was her fastest full split, showing strength and confidence. KM 9 (6:15/km) held steady despite fatigue.
KM 10 (Final Kick) Pace: 5:17/km (last 930 m) Notes: Gemma closed with a powerful surge—her fastest pace of the day, reflecting strong finish-line mindset and pacing discipline.
❤️ Heart Rate & Effort
Estimated HR Zone: Aerobic to tempo Insight: Average HR of 168 bpm and cadence of 168 spm suggest efficient form and sustainable effort. Gemma maintained rhythm and avoided spikes.
💡 Key Insights
- Finish-Line Focus: Gemma’s final 930 m surge shows excellent pacing awareness and mental strength.
- Elevation Adaptation: Managed early climbs and rolling terrain with consistent effort and minimal pace fluctuation.
- Effort Regulation: Her splits reflect maturity—no major drops, with a strong build toward the finish.
- Personal Best: Achieved a new 10K best (1:01:38), showing progress and potential for sub-60 goals.
🧩 Coaching Applications
- Gemma’s splits teach finish-line pacing and mental surges
- Reinforces the value of terrain awareness and cadence control
- Models how consistent pacing leads to personal breakthroughs
- Celebrates personal bests
- Encourages athletes to trust their rhythm and finish with intent