10k progression running 3-4 times a week

[Punkthor]

July 17th: 5x8 with 2 min easy between each lap. Went at it too hard in this session. Sore legs. Will rest for one day and then two easy days before 4k time trial.

Lap 1: 8 min @ 4:57 min/km
Avrg HR: 157

Lap 2: 8 min @ 4:56 min/km
Avrg HR: 165

Lap 3: 8 min @ 4:57 min/km
Avrg HR: 167

Lap 4: 8 min @ 4:57 min/km
Avrg HR: 167

Lap 5: 8 min @ 4:57 min/km
Avrg HR: 166