Improving 10k with regular training

[MMS]

Hi Coach,

I had only a small problem last week with my right foot toe nail. It´s healed now and only had to reschedule one run from to Fri from Thu.

April 20th - Day 01
Night Run
Time:61min
Dist:9,4Km @6:29/km
AHR:143
Temp:24C @ 8pm

April 21st - Day 02
Night Run
Time:45min + 15min[faster]
Dist:9,6Km @6:15/km
AHR:153
Temp:27C @ 5pm

April 22nd - Day 03
OFF

April 23rd - Day 04
Night Run
Time:60min
Dist:9,4Km @6:23/km
AHR:145
Temp:25C @ 7:30pm

April 24th - Day 05
Morning Run
Time:60min
Dist:9,2Km @6:31/km
AHR:151
Temp:27C @ 9:00am

April 25th - Day 06
Morning Run
Time:60min
Dist:8,9m @6:45/km
AHR:163
Temp:32C @ 10:00am

April 26th - Day 07
OFF

This weekend I went to the beach and only Sunday was sunny. So, I really felt the 32C, had to ran slower and didn´t finish the long run. I felt tired after that run, but had a good night sleep and I´m feeling new again! Today´s Off day will help.

From tomorrow on, I´ll follow Build Up from day 8 without hillwork.

Cheers.

MMS