Working towards my first sub 45 10K

[johanbakx]

Hello,

Thursday 18/7, day 15, 1hr easy

I ran with a friend, had to deviate slightly from my schedule. A bit slower pace and under an hour. I love running alone, because you have total control over your schedule, but it sure is nice to run with someone else now and then!

Total 50:06, 7.83k at 06:24


Friday 19/7, day 16, 1hr easy, last 15m 65%
Had to stop after 18 mins, stomach problems. When I came home my wife was able to confirm we ate something bad .
Total 18:50, 3.38k, 05:34


Saturday 20/7, day 16 attempt 2, 1hr easy, last 15m 65%
I don't have a HR monitor and I am not quite familiar with the percentages and VO2max. I did have a home trainer with a HR monitor for a while, so I can give a good estimate regarding my HR.

First 45 mins
45:01
8.04k
05:36
HR (est.) 140-150


Last 16 mins. Picked up the pace just a bit. Very controlled, not too much of an effort.
16:01
3.01k
05:20
HR (est.) 160-170


Total 61:03, 11.05k at 05:31.

I just follow the build-up schedule for the 3rd week now, or do you want to tweek something?

Johan