Improving 10k time at altitude

[MarkCo]

Hi TheEd

OK, 4k time trial done in 17:45. Pretty much what I was expecting, very similar to the last 4k time trial I did back in July - slight improvement of 7 seconds this time but a slightly harder effort looking at the HRs. It was very hard going, I had to back off slightly in km 3 as my breathing was getting out of control and I started to feel a bit dizzy. Managed to pick up again for the final km. No where near the pace I was doing back in August in the UK (fastest 4km during Park runs was 16:12!!).

km / pace / Av HR
1 / 4:23 / 161
2 / 4:22 / 167
3 / 4:32 / 167
4 / 4:21 / 170
Total time: 17:45 (4:25/km).

Previous 4k time trial in July for comparison:
km / pace / Av HR
1 / 4:28 / 147
2 / 4:26 / 164
3 / 4:28 / 165
4 / 4:26 / 165
Total time: 17:52 (4:28/km).

Will be moving forward to the 10k schedule next week, so based on the above I'm thinking to start on the sub-45 programme as before, with paces as below:

4x2km - start at 4:40/km
6x1km - start at 4:30/km.
I can always pick up the pace in the last intervals if feeling good. Sound OK?

Also, should I still be doing the 75 minute long run (last run on the build up programme) tomorrow, or not?

cheers