10km training goal times

[DRUS]

Hi TheEd,

I made an effort to run the 5km on Sat at the pace I'll aim for the 10km. If I can maintain this pace for twice the distance I'll be stoked.

Time | AHR | MHR
03:51 | 167 | 178
03:54 | 180 | 185
03:57 | 183 | 187
03:53 | 186 | 188
03:46 | 187 | 189
19:22 | 181 | 189

I did the 400m session this morning but only gave myself 30s rest (I thought I'd memorised the cycles... obviously not!). Anyway it felt good flying around my local tartan track. Now to do a couple of recovery runs before the weekend.

Time | AHR | MHR
01:20 | 163 | 184
01:21 | 179 | 183
01:23 | 166 | 183
01:23 | 180 | 186
01:23 | 181 | 187
01:21 | 184 | 188
01:23 | 186 | 189
01:21 | 185 | 189
01:24 | 185 | 189
01:21 | 187 | 190