Improving 10k with regular training

[MMS]

Hi Ed,

Still at hometown and having a great time here!

Feedback from the past days:

May 4th 30 min

Time: 30:05
Dist: 4,5k
AHR: 147

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May 5th 5x1000

I went to the park and the best km to have the 5x1000 was one 50% flat 50% uphill (19m according to mapmyrun). So I started with a warm up uphill and then the first 1000m downhill. After 60sec rest, came back all the way.

wu: warm up (1k)
cd: cool down (1k)

K|Time|AHR|Rest|RestHR
wu|06:48|146|01:00|135 up
1|04:42|162|01:00|150
2|04:43|170|01:00|154 up
3|04:45|163|01:00|159
4|04:48|173|01:00|160 up
5|04:45|167|01:00|161
cd|06:58|154|01:00|? up

it's hard to compare with the last session because of different tracks, but...

April 21st 5x1000m

wu: warm up (1k)
cd: cool down (1k)

K|Time|AHR|Rest|RestHR
wu|07:02|142|01:00|135
1|04:44|158|01:00|147
2|04:46|165|01:00|154
3|04:46|167|01:00|158
4|04:48|168|01:00|159
5|04:48|169|01:00|162
cd|07:00|153|01:00|140

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May 6th 30min

Missed. :whistle:

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May 7th 30min

Time: 30:04
Dist: 4,5k
AHR: 147

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May 8th 5k paced

Back to the park. It's track is 5k long, but the first 2,2k is uphill (43m according to mapmyrun). So, I went easy on the first 2,5k and then speed up a bit to finish around 24min.

K|Time|AHR
1|04:56|156
2|05:04|173
3|04:47|171
4|04:39|174
5|04:43|175
Tot|24:09|170

The previous one was back in April 11th

K|Time|AHR
1|04:41|160
2|04:40|175
3|04:50|175
4|04:51|175
5|04:58|178
T|24:00|173

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I found a night race on June 20th, 8 days before the same race I ran on March. Do you think we can manage two races within a week?

Cheers

MMS