Improving 10k with regular training

[MMS]

Hi Coach,

another round of feedback.

Oct 8th 60min - Day 10

Time:60min
Dist:9,1
AHR: 141
Temp:15C - light rain

Oct 9th 5x8min - Day 11
Temp:19C
Data is aprox.

K|Time|Pace|AHR
1,50|08:00|05:20 |157
0,29|02:00|07:00 |149
1,50|08:00|05:20 |159
0,29|02:00|07:00 |150
1,50|08:00|05:20 |161
0,29|02:00|07:00 |149
1,48|08:00|05:25 |160
0,29|02:00|07:00 |155
1,48|08:00|05:25 |161
0,29|02:00|07:00 |151
8,88|50:00|xxxxxx|158

Oct 11th 40-50min over rolling hills - Day 13
Temp: 22C

K|Time|AHR
0,75|04:35140|uphill
0,75|04:20|139|dowhill
0,75|04:30|156|uphill
0,75|04:25|146|dowhill
0,75|04:35|157|uphill
0,75|04:32|146|dowhill
0,75|04:30|161|uphill
0,75|04:22|154|dowhill
0,75|04:21|165|uphill
0,75|04:21|154|dowhill
7,50|44:31|152


Oct 11th - 75min - Day 14

Time:75min
Dist:11,5k
AHR:141
Temp:19C

Oct 12th 60min - Day 15

Time:60min
Dist:9,2
AHR: 142
Temp:16C

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Coach, now that we're approaching the end of Cycle 2 I should have a time-trial on day 20 (Sunday), right?

5k looks nice. What do you think?

Cheers.

MMS