10k progression running 3-4 times a week

[Punkthor]

Sept 4th and 5th: 30 min easy and 60 min easy @6.30/km. Avg. HR: 127

Sept 7th: 4x2k with 90 sec rest. New paces on lap 3 and 4.

Lap 1: 2 km @ 4.34/km. Avg. HR: 159. Max HR: 167

90 sec rest. HR drop to 118.

Lap 2: 2 km @ 4.34/km. Avg. HR: 162. Max HR: 169

90 sec rest. HR drop to 124.

Lap 3: 2 km @ 4.24/km. Avg. HR: 166. Max HR: 173

2 min rest. HR drop to 124.

Lap 4: 2 km @ 4.23/km. Avg. HR: 166. Max HR: 172