Improving 10k with regular training

[MMS]

Hi Ted,

time for feedback:

April 15th 30min easy

Time:30min
Dist:4,5k
AHR: 147

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

Now the 2000m.

April 16th 3x2000

wu = warm up (1k)
cd = cool down (0,6k)

K|Time|AHR|Rest|RestHR
wu|07:00|130|01:30|124
2k|09:50|164|01:30|144
4k|09:45|167|01:30|145
6k|09:50|169|01:30|147
cd|05:00|143|01:30|?

As you can see, I managed better my pace on each rep. And the results were really motivating!

The last one to compare:

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|?

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

For this weekend, there´s a chance I´ll have my long run on Sat. The past two were 75min on Sunday. If I run tomorrow, how long should it be?

Cheers

MMS