10k progression running 3-4 times a week

[Punkthor]

Aug 13th: Long run 85 mins @ 6.45/km. Avg. HR: 139

Aug 14-16th: 30 min easy

Aug 17th: 6x1k with 60 sec rest. Lap 1, 3 and 5 slightly uphill. Opposite conditions on lap 2, 4 and 6. I decided to try the 6x1k today and it felt pretty good. Hard but fully controlled.

Lap 1: 1k @ 4.21/km. Avg. HR: 153. Max HR: 164

60 sec rest. HR drop to 121.


Lap 2: 1k @ 4.24/km. Avg. HR: 157. Max HR: 164

60 sec rest. HR drop to 121.


Lap 3: 1k @ 4.21/km. Avg. HR: 163. Max HR: 172

60 sec rest. HR drop to 130.


Lap 4: 1k @ 4.23/km. Avg. HR: 162. Max HR: 168

60 sec rest. HR drop to 129.


Lap 5: 1k @ 4.23/km. Avg. HR: 164. Max HR: 170

60 sec rest. HR drop to 134.


Lap 6: 1k @ 4.23/km. Avg. HR: 162. Max HR: 167.