Improving 10k with regular training

[MMS]

Hi Coach,

I had the 4k time-trial on the same course I had the previous on May 31st. Yesterday's time was 16:29! Almost 1 minute better than the previous 4k (17:21). :jester:

I actually wanted to keep a 4:05k/min pace but was 2sec slower.

Here's the splits:

Oct 18th 4k Time-trial
temp:21C

K|Time|AHR
1|04:04|169
2|04:07|186
3|04:09|187
4|04:09|188
Tot|16:29|182

This result is really good! I'm really happy with the progress!

So what's the next step?

MMS

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Just for the record, last days of build up.

Oct 13th 60min - Day 15

Time:60min
Dist:9,2
AHR:142
Temp:16C


Oct 14th 60min, last 15min faster - Day 16

Time:45min
Dist:6,9k
AHR: 142
Temp:21C

Time:15min
Dist:2,6k
AHR: 155
Temp:21C

Oct 15th 60min - Day 17

Time:60min
Dist:9,1
AHR:143
Temp:21C

Oct 6th 5x8min - Day 18
Temp:22C
Data is aprox.

K|Time|Pace|AHR
1,50|08:00|05:20 |154
0,29|02:00|07:00 |148
1,50|08:00|05:20 |162
0,29|02:00|07:00 |148
1,50|08:00|05:20 |158
0,29|02:00|07:00 |146
1,48|08:00|05:25 |161
0,29|02:00|07:00 |154
1,48|08:00|05:25 |160
0,29|02:00|07:00 |145
8,88|50:00|157