Improving 10k with regular training

[MMS]

Hi Coach,

The weather has considerably changed during the weekend. It´s really hot lately. :yes:

Oct 28th 1hr easy - Day 9

Time:60min
Dist:9,1k
AHR:140
Temp: 19C

Oct 29th 1hr easy - Day 10

Time:60min
Dist:9k
AHR:140
Temp: 19C

Oct 30th Rest Day - Day 11


Oct 31st 5k Paced - Day 12

Like I said, hot day. Although I ran at 8pm, temperature was 25C. So I aimed the upper limit of this session.

K|Time|AHR
1|04:21|132
2|04:26|176
3|04:26|177
4|04:25|180
5|04:15|185
Tot|21:53|176

Nov 1st 30min easy - Day 13

Run early the morning. Around 8:30am, but again, hot day. That´s why I decided to go for a easy 30min.

Time:30min
Dist:4,5k
AHR:153
Temp: 30C

Nov 2nd 1hr easy - Day 14

Also ealy in the morning. Still hot.

Time:60min
Dist:9k
AHR:157
Temp: 28C

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Today´s session is 10x400m. The park I run doesn´t have a 400m mark to guide me. But, there are 500m marks that I konw (I used a friend´s of mine Garmin to set these 500m marks and help me learn how to control the speed).

So, can you adjust the number of reps and pace for a 500m session?

Tks again!

MMS