10k progression running 3-4 times a week

[Punkthor]

July 6th: 60 min easy @ 7:15/km. Avg. HR: 137

July 7th: 60 min easy (last 15 min increased effort) @ 6:50/km. Avg. HR: 140

July 8th: 60 min easy @ 7:09/km. Avg. HR: 135

July 9th: 5x8 with 2 min easy between each lap.

Lap 1: 8 min @ 5:16 min/km
Avrg HR: 151

Lap 2: 8 min @ 5:14 min/km
Avrg HR: 157

Lap 3: 8 min @ 5:12 min/km
Avrg HR: 160

Lap 4: 8 min @ 5:08 min/km
Avrg HR: 160

Lap 5: 8 min @ 4:54 min/km
Avrg HR: 164