Improving 10k with regular training

[MMS]

Hi TheEd,

sorry for being away these days, but now I´m back. :great:

Since my last post, I was able to run 21 times (190km) but didn´t race or had a time-trial.

I managed a couple of 2k and 1k sessions. Now, I´m at day 07 of a cycle, recovering from a cold I got after a very tough 2k session last Thurday.

here it is:

Nov 17th - 5x2k @ 4:20min/km - day 03
Night run
Temp: 15C

Rep|Time|AHR|RHR|MinHR
01|08:42|175|158|139
02|08:43|176|161|141
03|08:44|179|172|149
04|08:45|178|165|148
05|08:41|176|179|147
Tot|43:35|177|167|145

Great session, despite not being able to finish any rep under 8min40s.

Tree weeks before that, I had a 2k session when I decided to go slower and feel what I could do.

Oct 20th - 5x2k @ 4:30min/km - day 03
Night run
Temp: 16C

Rep|Time|AHR|RHR|MinHR
01|09:00|171|161|139
02|08:59|172|159|141
03|08:50|173|163|144
04|08:48|175|166|150
05|08:50|173|171|149
Tot|44:27|173|164|145

I intend to finish this cycle and after it discuss with you the next steps. No races for this year, pretty much thinking about 2012 now.

How are things on your side?

Cheers.

MMS