10k training

[Stef4n]

Hi Ed,

The 2k session did not go the way I wanted. I went out late, so I could only do a 3x2k because it was too dark. I tried to do the last 2 reps a bit faster, but only managed that in the 2nd rep.

I'm not sure what's gotten in to me the last few weeks. There seems to be little to no progress... On my easy runs my HR seems a lot higher than before , and the interval/paced sessions are not improving one bit.

Anyway, now onto the long run and then the 1k session. I'm not really sure about the pace there, so some advice would be welcome. The last 2 times I could only manage 4 reps, so I should start a bit slower I guess.

Cheers,

Stefan

Wednesday October 14
30 min easy
Time: 30:14
Distance: 4.54
Av. Pace: 6:40
AHR: 157 BPM


Thursday October 15
30 min easy
Time: 34:23
Distance: 4.54
Av. Pace: 7:22
AHR: 150 BPM

Monday October 19
60 min easy
Time: 58:01
Distance: 8.73
Av. Pace: 6:39
AHR: 154 BPM

Wednesday October 21
3x2k R:90

Number | Pace | Avg HR | Max HR
1 | 4:40 | 182 | 190
Rest: HR down to 139
2 | 4:22 | 190 | 197
R: 151
3 | 4:35 | 192 | 198
R:153