Improving 10k with regular training

[MMS]

Hi Coach,

Quick feedback from last days.

Jul 14th - 3x5min - Day 16

Moved this run one day because I missed it the day before. Hope was not a problem considering that there was no race on the weekend.

Speed was around 4:30/k

Time| AHR
05:00|166
01:00 |168
05:00 |176
01:00 |172
05:00 |186
01:00 |175
18:00 |175

Temp:18C


Jul 15th - 30min - Day 17

Time:30min
Dist: 4,6K @ 6:31/k
AHR: 145
Temp:18C

Jul 16th - OFF - Day 18


Jul 17th - 70min - Day 19

Time:70min
Dist: 10,9K @ 6:25/k
AHR: 153
Temp:23C


Jul 18th - 30min - Day 20

Time:30min
Dist: 4,6K @ 6:31/k
AHR: 147
Temp:23C

B]Jul 19th - OFF - Day 21[/B]

Cheers.

MMS