Sub-40 10K on 3-4 days/week

[kk_law]

Hey TheEd,

Did the 5K tempo today, felt good. I was aiming for 4:05/km. Hard but controlled effort.

1 4:03, avHR 153
2 4:07, avHR 164
3 4:06, avHR 167
4 4:02, avHR 171
5 4:03, avHR 173

20:22

Now just the roll down to the race on the 20th. 10x400 on Tuesday at 86, correct?

Thanks,
KK