Improving 10k time at altitude

[MarkCo]

Hi TheEd

Thanks for that, still thinking about the race but if I do it, I wouldn't be expecting a time - just run for fun and see what happens.

I finished the off-period on Saturday and have now started the build-up period. I had to change a couple of the rest days due to travelling etc. Here's the latest since my last update:

OFF PERIOD

Day 6
5.45km in 29:47
5:27/km
Av HR 143

Day 7
Rested

Day 8
9.32km in 50:25
5.24/km
Av HR 143
Started feeling a cold coming after the run.

Day 9
Rested as not feeling well

Day 10
Feeling fine again.
9.15km in 50:31
5:31/km
Av HR 143

Day 11
11.29km in 1:00:14
5:20/km
Av HR 146

Day 12
7.26km in 40:02
5:31/km
Av HR 140

Day 13
Rested as travelling. Up to now all the above runs at 2,600m. From now on at 1,200m (I will be here approx. 1 month).

Day 14
10.01km in 54:09
5:24/km
Av HR 153
It's much warmer here (28-30 deg C), so I'm having to run in the morning, although it's still quite warm then. Also the only route I can take is quite hilly and so every run for the next month will be hill training! You'll notice the average HRs are higher, due to the heat and hills!

Day 15
11:06km in 1:01:08
5:32/km
Av HR 152
(end of off period)

BUILD UP PERIOD

Day 1 (today)
10.97km in 1:00:02
5:28/km
Av HR 149

Cheers