Improving 10k with regular training

[MMS]

Hi Ed,

very tough week at work. I´ve been working later but could do the last two sessions.

April 1st 30min easy

Time: 19min
Distance: 3k
AHR 153

Very tiring day at work (didn´t eat properly during the day). The session felt harder than usual so I decided to interrupt it to save energies for the 2000 the next day.

==============================

April 2nd 3x2000m

wu = warm up (1k)
cd = cool down (1k)

K|Time|AHR Rest|RestHR
wu|07:01|141|01:30|122
2k|09:34|168|01:30|152
4k|09:53|171|01:30|159
6k|09:50|175|01:30|152
cd|07:02|154|01:30|?

Another har day at work and miscalculated the pace during the first 2k. :duh: Felt this session really hard, but looking at my pulse it looks better than the last one. But, would be better if I wasn´t feeling tired from work.

Last 3x2000 on March 19th

K|Time|AHR Rest|RestHR
wu|07:13|154|01:30|123
2k|09:44|173|01:30|150
4k|09:50|173|01:30|157
6k|09:50|174|01:30|157
cd|06:55|155|01:30|?

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For this weekend I wanted to change the long run to Sunday. Talking about it, last one was 75min. How about this one? Same time or few minutes more?

Cheers

MMS