Improving 10k with regular training

[MMS]

Hi Coach,

another round of feedback. Everything is fine and I feel that we´re making good progress every week.

Sep 29th 60min - Day 1

Time:60min
Dist:9,1K
AHR:141
Temp:15C

Sep 30th 60min - Day 2

Time:60min
Dist:9,2K
AHR:141
Temp:15C

Oct 1st 60min - Day 3

Time:60min
Dist:9,1K
AHR:145
Temp:21C

Oct 3rd 8K tempo - Day 5

I went to the beach and used mapmyrun to measure a 8k route. So, all data here is aprox.
I started a bit slower (aprox. 5:10/k and then speed up to 4:55/k).
It was good running faster again!

Time:39:30
Dist:8k
AHR: 173
Temp:22C

Oct 4th 75min - Day 6

Time:75min
Dist:11,5k
AHR:145
Temp:21C

Oct 6th 60min - Day 8

Time:60min
Dist:9k
AHR:143
Temp:24C

Oct 7th 60min, last 15min faster - Day 9

Time:45min
Dist:7k
AHR: 141
Temp:18C - Rain

Time:15min
Dist:2,6k
AHR: 155
Temp:18C - Rain

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Next race will be on Nov. 7th, exactly one Sub 10k cycle after build up. Its a night race, so I'm really excited for this one! :p