Training towards a sub 45 minute 10K in a year

[pit75]

Hi Ed. Here is my update. Some days are really hot, and the average pulse is little higher than usual.

---------------------------------------------------------------------------

Sunday (19.07)
easy run

TIME // DIST // AVG PACE // AVG HR
37:48 // 6.28 km // 5:53 // 135

---------------------------------------------------------------------------

Monday (20.07)
easy run

TIME // DIST // AVG PACE // AVG HR
35:17 // 6.19 km // 5:42 // 138

---------------------------------------------------------------------------

Tuesday (21.07)
10k - easy

TIME // DIST // AVG PACE // AVG HR
01:02:35 // 10.43 km // 6:00 // 141

---------------------------------------------------------------------------

Wednesday (22.07)
Footie

---------------------------------------------------------------------------

Thursday (23.07)
easy run

TIME // DIST // AVG PACE // AVG HR
35:02 // 6.20 km // 5:39 // 135

---------------------------------------------------------------------------

Friday (24.07)
easy run

TIME // DIST // AVG PACE // AVG HR
33:38 // 5.77 km // 5:50 // 138

---------------------------------------------------------------------------

Sunday (26.07)
3 x 2k session.

10 minutes warm-up // 3 x 2k with 120 sec rest // 10 minutes cool-down

TIME // AVG PACE // AVG HR
1 : 8:40 // 4:20 // 160
2 : 8:48 // 4:24 // 159
3 : 8:33 // 4:17 // 162 (highest HR 170)

Lowest rest HR:
- before 1st : 117
- before 2nd: 113
- before 3th : 119

---------------------------------------------------------------------------

Tuesday (28.07)
Long Run

TIME // DIST // AVG PACE // AVG HR
1:32:01 // 15.2 km // 6:03 // 141

---------------------------------------------------------------------------

Wednesday (29.07)
Footie

---------------------------------------------------------------------------

Thursday (30.07)
easy run

TIME // DIST // AVG PACE // AVG HR
35:36 // 6.19 km // 5:45 // 138

---------------------------------------------------------------------------

Friday (31.07) - Morning run - 5:30 AM
5 x 1k session.

10 minutes warm-up // 5 x 1k with 90 sec rest // 10 minutes cool-down

TIME // AVG HR
1. km: 4:09 // 153
2. km: 4:06 // 159
3. km: 4:07 // 161
4. km: 4:10 // 161
5. km: 4:02 // 164 (highest HR 171)

Lowest rest HR:
- before 1st : 110
- before 2nd : 112
- before 3th : 119
- before 4th : 121
- before 5th : 126

---------------------------------------------------------------------------