Improving 10k with regular training

[MMS]

Hi Coach,

here´s an update of past few days:

Sep 17th 60min - Day 10

Time:60min
Dist:8,5k
AHR:142
Temp:18C

Sep 18th 5x8min 2min easy - Day 11

Distances here are aprox.

K|Time|Pace|AHR
1,39|08:00|05:45|157
0,29|02:00|07:00 |152
1,39|08:00|05:45|159
0,29|02:00|07:00 |153
1,39|08:00|05:45 |161
0,29|02:00|07:00 |155
1,39|08:00|05:45 |160
0,29|02:00|07:00 |155
1,39|08:00|05:45 |161
0,29|02:00|07:00 |156
8,39|50:00
Temp: 25C

Sep 20th 40-50min over rolling Hills - Day 13

K|Time|AHR
0,75|04:19|150|uphill
0,75|04:23|155|downhill
0,75|04:24|173|uphill
0,75|04:21|161|downhill
0,75|04:20|175|uphill
0,75|04:23|165|downhill
0,75|04:26|176|uphill
0,75|04:26|170|downhill
0,75|04:25|176|uphill
0,75|04:27|169|downhill
7,50|43:54|167
Temp:25C

Sep 21st 75min - Day 14

Time:75min
Dist:10,8k
AHR:142
Temp:16C under light rain

Sep 22nd 60min - Day 15

Time:60min
Dist:8,6k
AHR:142
Temp:20C

Sep 23rd 60min, last 15min faster - Day 16

Time:45min
Dist:6,6k
AHR: 139
Temp:20C

Time:15min
Dist:2,7k
AHR: 155
Temp:20C

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Now that we're approaching the end of this first cycle, what are your thoughts for the next week? (perhaps another cycle would be nice...)

Cheers!

MMS