10k - Sub 45min- Looking for advice

[lpk47]

Hi,

Day 1 TuesdayDay 1
Distance: 11.5 km
Time: 1:06
Avg Pace: 5:45 min/km
Avg HR: 134 bpm

Day 2Distance: 6.36km
Time: 36:06
Avg Pace: 5:44 min/km

Day 3Distance 10:39k
Time:55:15
W/u 1.5K

1x2k
Pace 4:12, 4:09
HR 173

Rest @3min
HR: 121

2x2k
Pace 4:10, 4:06
HR 158

Rest@3min
HR: 128

3x2k
Pace 4:13, 4:18
HR 160

Rest @3min
HR: 124

4x2k
Pace 4:23, 4:13
HR 160

Rest @3min
HR:120

Weather for 4x2k was dry and windy. Tired in the last one but could have paced the earlier ones better. Lungs rather than the legs were the limiter. Tough but enjoyable.
Rest Tommorrow


Regs Liam