SUB 40 10K TT, What next?

[Kyuss]

Thank you for the reply, TheEd.

Then i will start a new cycle on tuesday if the body feels ready for it.
My goal is to do all the hard sessions on a 400m track for this cycle.

Yesterday i did a speed workout on a track (very bad weather):
I overlapped on some of the 400's.

6 x 400m
1 / 410m: 1:19:2 / 3:12 m/km / 164 bpm ave / 178 bpm max
- 61 seconds rest, 158 bpm ave

2 / 410m: 1:20:1 / 3:14 m/km / 169 bpm ave / 180 bpm max
- 59 seconds rest, 163 bpm ave.

3 / 400m: 1:20:3 / 3:19 m/km / 171 bpm ave / 181 bpm max
- 70 seconds rest, 159 bpm ave.

4 / 410m: 1:20:3 / 3:16 m/km / 173 bpm ave / 184 bpm max
- 1:58 min rest, 150 bpm ave.

5 / 400m: 1:20.8 / 3:20 m/km / 170 bpm ave / 183 bpm max
- 1:45 rest, 154 bpm ave.

6 / 410m: 1:20.7 / 3:18 m/km / 170 bpm ave / 184 bpm max

100m (All was around 168-170 bpm max)
1: 15,8 sec
2: 15,0 sec
3: 15,8 sec
4: 16,2 sec
5: 16,2 sec
6: 16,1 sec

Easy run on tuesday (20.04:2021):
Distance: 13,12 km
Time: 1:09:32
Elevation climb: 130m
Pace: 5:18 m/km
Hr: 146 bpm ave

Easy run today (23:04:2021)
Distance: 5.91 km
Time: 32:15
Elevation climb: 84m
Pace: 5:27 m/km
Hr: 147
This session was not that good, i was wearing some worn out shoes (around 650km on them) just wanted to see if i could use them on easy runs, let's not use them..

Have a nice day.
Peace, Kyuss.