Improving 10k with regular training

[MMS]

Hi Coach,

sorry for being away these days but last week was last days before vacation and were hard days at work. Now, feedback from the past sessions:

April 29th 30min

Time: 30:21
Dist: 4,4k
AHR: 146

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April 30th 3x2000

wu = warm up 1k
cd = cool down 1k

K|Time|AH|Rest|RestHR
wu|06:56|136|01:30|127
2|09:55|164|01:30|150
4|09:50|168|01:30|151
6|09:45|170|01:30|151
cd|06:56|152|01:30|139

Now the previous 3x2000:

April 16th 3x2000

wu = warm up (1k)
cd = cool down (0,6k)

K|Time|AHR|Rest|RestHR
wu|07:00|130|01:30|124
2k|09:50|164|01:30|144
4k|09:45|167|01:30|145
6k|09:50|169|01:30|147
cd|05:00|143|01:30|?

They were quite the same, but the rest hr wasn't better. I shall consider this as a result of working untill late since that thursday was really tough at work.

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I had a 6-hour drive trip to my hometown on saturday, so I had a 30min instead of the long run this day. Different track. It's on a avenue that's the closest and safest from where I'm staying. It's aprox. 1,1k "downhill", so i'm running all the way down and the all the way up. (according to mapmyrun it's 19m descent).

May 2nd 30 min

Time: 30:12
Dist: 4,5k
AHR:146

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May 3rd 75 min

Time: 75:00
Dist: 11,2k
AHR:148

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For the 5x1000 tomorrow I'll go to the park where we have the 1k markers of the 5k track there. I'l try to find a 1k that's similar to the one I run in Sao Paulo.

Cheers! :yes:

MMS