Improving 10k time at altitude

[MarkCo]

Ok great, thanks. That's the plan then!

25 Jan
11.55km in 57:06
4:57/km
AV HR 140

27 Jan
11.01km in 54:26
4:57/km
AV HR 147

29 Jan
10.01km in 48:04
4:48/km
AV HR 147

30 Jan - NEW CYCLE day 1
16.45km in 1:21:16
4:56/km
AV HR 142

31 Jan
10.68km in 53:33
5:01/km
AV HR 141

1 Feb - 5x2000
2km easy WU and CD
Started out a fair bit easier than last cycle, and generally felt it was a slightly more relaxed session. All felt pretty good from the 2nd interval onwards in terms of consistency.

Interval / time (splits) / AV HR / Max HR / Min HR
1 / 8:45 (4:26, 4:18) / 154 / 162 / 122
2 / 8:17 (4:08, 4:08) / 160 / 173 / 121
3 / 8:17 (4:09, 4:07) / 163 / 171 / 126
4 / 8:11 (4:07, 4:03 ) / 166 / 175 / 128
5 / 8:03 (4:07, 3:56 ) / 166 / 178 / 121
Average pace during intervals 4:10 /km

Previous 5x2000 from 6 Jan:

Interval / time (splits) / AV HR / Max HR / Min HR
1 / 8:19 (4:09, 4:09) / 158 / 166 / 122
2 / 8:10 (4:04, 4:06) / 163 / 170 / 127
3 / 8:07 (4:05, 4:02) / 165 / 172 / 131
4 / 8:11 (4:05, 4:06 ) / 166 / 173 / 133
5 / 8:03 (4:06, 3:57) / 167 / 175 / 125
Average pace during intervals 4:05/km