10k progression running 3-4 times a week

[Punkthor]

June 1st: Rest

June 2nd: 30 min easy

June 3rd: 30 min easy

June 4th: 65 min easy @ 6.15/km. Avg. HR: 132

June 5th: 30 min easy @ 5.41/km. Avg. HR: 140

June 6th: 4x2km with 90 sec rest

Lap 1: 2 km @ 4.49/km. Avg. HR: 161. Max HR: 168

90 sec rest. HR drop to 127.

Lap 2: 2 km @ 4.47/km. Avg. HR: 163. Max HR: 169

90 sec rest. HR drop to 129.

Lap 3: 2 km @ 4.46/km. Avg. HR: 163. Max HR: 169

90 sec rest. HR drop to 130.

Lap 4: 2 km @ 4.39/km. Avg. HR: 166. Max HR: 171


Relatively hot and humid in Oslo today. Felt hard but fully controlled.