Improving 10k training with advice

[martz]

6 January - 3x5min Fartlek with 1 min Easy
Set|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:39 | 147 | 64 | 167
Easy|6:34| 158 | 151 | 165
2 | 4:44 | 168 | 151 | 176
Easy|6:23| 168 | 166 | 171
3 | 4:40 | 178 | 167 | 183
Easy|5:46| 176 | 170 | 182
Temperature - 23C

7 January – 7km Easy Run (Treadmill, no incline)
Time – 0:38:04 (5:26/km)
AHR – 142 BPM
MHR – 151 BPM
Temperature – 18C

9 January – 7km Easy Run
Time – 0:45:17 (6:28/km)
AHR – 144 BPM
MHR – 161 BPM
Temperature – 25C

11 January – 5km Time Trial
Km |Time |AHR
1 |04:24 |154
2 |04:26 |177
3 |04:34 |184
4 |04:38 |186
5 |04:27 |188
Time – 00:22:29 (4:30/km)
AHR – 178 BPM
MHR – 191 BPM
Temperature – 21C


Hi Ed,

Ran a 3x5min Fartlek and somehow I‘m starting to find rhythm as well confidence. For my 5km time trial, I never thought I can run sub 22:30 and ran 8 seconds slower than my personal best considering I’m well below my best. Thankfully, the weather is nice and cool but bit of showers. It was a good result in the end except I was a just a little disappointed I cannot push my heart rate well in the 190s BPM from 3km onwards which I might have a chance of beating my personal best time of 22:21, however, I couldn’t go any faster. The next cycle could be my time.

Martz