10k progression running 3-4 times a week

[Punkthor]

Thanks TheEd. Yes, I feel back to normal again so all good.

I`ll post max HR in addition to average HR on quality sessions from here on and what it drops to during rests. Tomorrow I rest and Saturday is a short (1,8k) uphill relay race. Next week I start the cycle over again so it lines up neatly with the 10k race at the end of may. Sound OK?

Thanks again!