10k progression running 3-4 times a week

[Punkthor]

June 4th: Long Run - 1h 45min @6.56/km - 15.16km
Avg. HR: 144. Total elevation: 326m

Long run felt pretty hard at times, but feeling pretty good afterwards. Hilly course, min height: 127m and max height 273m. This is my new long run course since I've moved to a new place. If you have any tips or advice on running long runs on hilly courses, I'd appreciate your input, TheEd

[Punkthor]

After the above mentioned long run, circumstances forced me to take a full week off. I decided to start over with the off period program. I have now completed the program and have progressed with the build up program and have currently finished the first rolling hills session. Please advice if you would like me to post any of the sessions.

-Thor

[TheEd]

Hi Thor, you welcome to post your sessions on the forums, as it can help for motivation

so fire away

hope all going well

TheEd

[Punkthor]

Off Training Period

June 14th: 40 min @ 6:43/km. Avg. HR: 136

June 16th: 30 min @ 7:02/km. Avg. HR: 130

June 17th: 40 min @ 7:02/km. Avg. HR: 135

June 19th: 50 min @ 6:36/km. Avg. HR: 144

June 20th: 30 min @ 6:48/km. Avg. HR: 142

June 21st: 50 min @ 6:37/km. Avg. HR: 140

June 22nd: 50 min @ 6:57/km. Avg. HR: 140

June 24th: 57 min @ 7:07/km. Avg. HR: 138

June 25th: 36 min @ 6:56/km. Avg. HR: 140

June 26th: 59 min @ 6:39/km. Avg. HR: 144

June 28th: 60 min @ 7:08/km. Avg. HR: 139


Build Up period (so far..)

June 29th: 60 min @ 7:09/km. Avg. HR: 134

June 30th: 60 min @ 7:02/km. Avg. HR: 141

July 1st: 60 min @ 7:09/km. Avg. HR: 137

July 3rd (Rolling hills): 60 min @ 7:04/km. Avg. HR: 128

July 4th: 60 min @ 6:56/km. Avg. HR: 140

My fitness has dropped quite a bit since I started the off training program. (lost 5 condition points according to my Garmin). This matches the perceived effort as well. It's also evident if you compare the pacing and HR of the first and last runs. I've been struggling to keep my HR down. I suspect poor sleep over the previous few weeks and/or too little rest (compare HR on July 1st and July 3rd which had a resting day in between!). TheED, if you have any thoughts on this, please let me know  I will nonetheless keep on with the build-up program  

[Punkthor]

July 6th: 60 min easy @ 7:15/km. Avg. HR: 137

July 7th: 60 min easy (last 15 min increased effort) @ 6:50/km. Avg. HR: 140

July 8th: 60 min easy @ 7:09/km. Avg. HR: 135

July 9th: 5x8 with 2 min easy between each lap.

Lap 1: 8 min @ 5:16 min/km
Avrg HR: 151

Lap 2: 8 min @ 5:14 min/km
Avrg HR: 157

Lap 3: 8 min @ 5:12 min/km
Avrg HR: 160

Lap 4: 8 min @ 5:08 min/km
Avrg HR: 160

Lap 5: 8 min @ 4:54 min/km
Avrg HR: 164

[TheEd]

Hi Thor, how has your progress been since your last post

summer in Scandinavia has been pretty OK

TheEd

[Punkthor]

Hi, TheEd, nice to hear from you!  Hope summer's been a treat so far. Yup, scandi-summer has been ok, but a bit wetter and cooler than usual in southern part of Norway - but we're only half way through

Fitness seem to have stabilized, and possibly increasing the last few days. These are the sessions since last post:

July 11th (rolling hills): 43 min @ 6:30/km. Elevation gain: 162 m. Avg. HR: 143

July 13th: 75 min @ 7:04/km. Avg. HR: No HR data

July 14th: 60 min @ 7:01/km. Avg. HR: 136

July 15th (increased effort last 15 min): 60 min @ 6:41/km. Avg. HR: 139

July 16th: 60 min @ 7:03/km. Avg. HR: 131

[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

[TheEd]

nice Thor .. you can see the improvement and sub 5 minutes per k running is looking good as well

enjoy and keep up the good work

TheEd
ps.. for some reason I thought you were in Copenhagen

[Punkthor]

Thanks for your feedback, TheEd  Copenhagen is a fantastic city, and as much as I would have loved to live there, I'm stuck a bit further north in the Oslo area   

July 19th: 30 min @ 6:32/km. Avg.HR: 142

July 21st 4k time trial: 4km @ 4:35/km. Avg.HR: 170.

Pretty happy with the pace. Not so happy with the way I executed the trial. Went all out first five minutes and was forced to slow down for the rest of the run. Need to work on holding back