10k progression running 3-4 times a week

[Punkthor]

July 24th: 85 min easy @ 6.30/km

July 25th: 30 min easy

July 26th: 30 min easy @ 5.37/km. Avg. HR: 139

July 27th: 6x1k with 60 sec rest. Lap 1, 3 and 5 slightly uphill. Opposite conditions on lap 2, 4 and 6.

Lap 1: 1k @ 4.23/km. Avg. HR: 152. Max HR: 164

60 sec walk. HR drop to 115.


Lap 2: 1k @ 4.24/km. Avg. HR: 158. Max HR: 166

60 sec walk. HR drop to 125.


Lap 3: 1k @ 4.24/km. Avg. HR: 162. Max HR: 170

60 sec walk. HR drop to 126.


Lap 4: 1k @ 4.24/km. Avg. HR: 162. Max HR: 169

60 sec walk. HR drop to 129.


Lap 5: 1k @ 4.23/km. Avg. HR: 165. Max HR: 172

60 sec walk. HR drop to 141.


Lap 6: 1k @ 4.22/km. Avg. HR: 165. Max HR: 170.