Improving 10k with regular training

[MMS]

Hi Coach,

it's been really nice to be back on a running routine. :jester:
The past few days I had some morning runs to avoid the rain that usually comes at night (it's been raining for consecutive 38 days here!). As a result, higher HR data is shown.

Jan 23rd 35min - Day 5

Time:35min
Dist:5,5k
AHR: ?
Temp:23C/night

Jan 24th 55min - Day 6

Time:55min
Dist:8,5k
AHR: 146
Temp:21C/night

Jan 25th OFF - Day 7

I've been doing stretching exercises during my off days.

Jan 26th 45min - Day 8

Time:45min
Dist:6,9k
AHR: 164
Temp:20C/morning

Jan 27th 45min - Day 9

Time:45min
Dist:6,9k
AHR: 162
Temp:20C/morning

Jan 28th 45min - Day 10

Time:45min
Dist:6,6k
AHR: 145
Temp:23C/night

Jan 29th 5x6min - Day 11

Temp: 23C/night

Aprox. data.

K|Time|Pace|AHR
1,4|10:00|07:00|134
1,1|06:00|05:30|162
0,3|02:00|07:00|154
1,1|06:00|05:30|159
0,3|02:00|07:00|156
1,1|06:00|05:40|163
0,3|02:00|07:00|156
1,1|06:00|05:40|158
0,3|02:00|07:00|153
1,1|06:00|05:30|166
0,3|02:00|07:00|162
1,0|07:00|07:00|156

===================

I'll try to slot some runs in the morning to get my body used to this time of the day. Most of races I intend to run this year are in the morning. And on these days, I also do extra stretching exercises, sit ups and press ups at night.

My right foot is fine, but I've been icing it regularly. It's part of my routine, now. Today I feel my legs a bit tired. It's perfectly normal after 4 consecutive days of training. I haven't had this in 2 months, I believe.

That's it, for now!

Have a nice weekend!

MMS