Improving 10k with regular training

[MMS]

Hi Coach,

I had de 5x1000m yesterday, but before that, let me provide you the feedback from the past days.

Still at hometown

May 10th 10k easy (morning at the park)

Dist: 10k
Time:67:42
AHR: 160

May 12th 60-70min (morning at the park)

Dist: 10,5k
Time:70:00
AHR: 160

================================
Came back to Sao Paulo for two days before another trip.

May 13th 30min

Dist: 4,5k
Time:30:00
AHR: 140

May 14th 3x200m

wu = warm up (1k)
cd = cool down (1k)

K|Time|AHR|Rest RestHR
wu|06:56|133|01:30|126
2|09:42|164|01:30|142
4|09:45|168|01:30|146
6|09:44|170|01:30|151
cd|06:56|152|01:30|138

Very similar results comparing with my best 3x2000 so far.

April 16th 3x2000

wu = warm up (1k)
cd = cool down (0,6k)

K|Time|AHR|Rest|RestHR
wu|07:00|130|01:30|124
2k|09:50|164|01:30|144
4k|09:45|167|01:30|145
6k|09:50|169|01:30|147
cd|05:00|143|01:30|?

===========================

On May 15th I traveled to the southest state to stay a few days in the mountains. There, I had my sessions on a treadmill.

May 16th long run

Time:66:00
Dist:10k
AHR:147

It was late at night and I was going out, so I run less.

May 17th 30min

Missed. :whistle:


May 18th 30min

Time:30
Dist:4,7k
AHR:145

After lots of chocolate, wine, cheese and italian food....:great: I came back to Sao Paulo on the 19th, so missed the 5x1000.

May 19th 5x1000

Missed. :whistle:

As you suggested, had the missed 5x1000 yesterday.

May 20th 5x1000

K|Time|AHR|Rest|RestHR
wu|07:10|136|01:00|123
1|04:53|164|01:00|150
2|04:40|167|01:00|155
3|04:42|169|01:00|156
4|04:44|167|01:00|158
5|04:45|169|01:00|163
cd|07:02|154|01:00|140

Again, quite similar with the last one taken on the same track last month.

April 21st 5x1000m

wu: warm up (1k)
cd: cool down (1k)

K|Time|AHR|Rest|RestHR
wu|07:02|142|01:00|135
1|04:44|158|01:00|147
2|04:46|165|01:00|154
3|04:46|167|01:00|158
4|04:48|168|01:00|159
5|04:48|169|01:00|162
cd|07:00|153|01:00|140

==========================

Well, tomorrow I'll have a short trip to the coast. I'll either have my sessions on the beach or on a tredmill. As you can see, I've been traveling a lot!

Trying to get the most of my vacation. :yes:


Next race probably will be a night race on June 20th. Plenty of time to come back to regular sessions and have a good preparation for it.

Tks for all the support!

MMS