10k & 21k training

[Vaidas]

Ok, so here is my last runs before my first 10k training program. I opted to do some more easy runs also because I bought new running shoes (Kinvara 3) and I felt that my calf muscles need time to adjust to lower heel-to-toe drop.

1. Sat, 2013 Mar 16: Easy 60min run, 10.67 km; av.pace: 5:41; av.HR: 158 bpm.
2. Sun, 2013 Mar 17: Fartlek 45min, 8.32 km; av.pace: 5:29; av.HR: 162 bpm.
3. Mon, 2013 Mar 18: Easy 60min run, 10.18 km; av.pace: 5:57; av.HR: 152 bpm.
4. Tue, 2013 Mar 19: Intervals 5x8min R 2min:
1=> 1.80 km; av.pace: 4:27; av.HR: 173 bpm.
2=> 1.73 km; av.pace: 4:38; av.HR: 178 bpm.
3=> 1.69 km; av.pace: 4:44; av.HR: 179 bpm.
4=> 1.68 km; av.pace: 4:46; av.HR: 178 bpm.
5=> 1.65 km; av.pace: 4:51; av.HR: 178 bpm.
5. Wed, 2013 Mar 20: Rest
6. Thu, 2013 Mar 21: Easy 60min run, 10.16 km; av.pace: 5:57; av.HR: 156 bpm.
7. Fri, 2013 Mar 22: 75min run, 13.78 km:
First 10k=> 56:35; av.pace: 5:39; av.HR: 152 bpm.
11th k => av.pace: 5:35; av.HR: 156 bpm.
12th k => av.pace: 5:21; av.HR: 161 bpm.
13th k => av.pace: 4:54; av.HR: 167 bpm.
14th k => av.pace: 4:51; av.HR: 173 bpm.
8. Sat, 2013 Mar 23: Easy 62min run, 10.72 km; av.pace: 5:48; av.HR: 152 bpm.
9. Sun, 2013 Mar 24: Intervals 5x8min R 2min:
1=> 1.80 km; av.pace: 4:26; av.HR: 170 bpm.
2=> 1.77 km; av.pace: 4:32; av.HR: 174 bpm.
3=> 1.80 km; av.pace: 4:27; av.HR: 175 bpm.
4=> 1.71 km; av.pace: 4:41; av.HR: 176 bpm.
5=> 1.68 km; av.pace: 4:45; av.HR: 175 bpm.
10. Mon, 2013 Mar 25: Rest.