10k beginner - looking to improve.

[bmclough]

Hi TheEd,

The following is the output from my last 3 days. Have a read and let me know what you think.

Tues 30/09/2008

Run Type: Outdoors
Gradient: n/a
Duration: 1:10:11
Avg HR: 145
Max HR: 158
Distance: 10.5km (Mapmyrun)

Wed 01/10/2008

Run Type: Threadmill
Gradient: 0.5
Duration: 0:30:00
Avg HR: 142
Max HR: 154
Distance: 4km

Thurs 02/10/2008

Run Type: Threadmill
Gradient: 0.5
Started with 5 min jog

Rep 1 (2k):
Starting HR 105,Finish HR 180,Duration 9:28
Rep 2 (2k):
Starting HR 124,Finish HR 184,Duration 9:18
Rep 3 (2k):
Starting HR 134,Finish HR 184,Duration 9:32
Rep 4 (2k):
Starting HR 127,Finish HR 184,Duration 10:11

Max HR 188

Ended with 5 min jog

The legs started to go in the middle of the 3rd Rep and I eased off a bit. The 4th rep was about just getting through it this week. Might of pushed a bit harder but next time I have room for improvement. Not near the 8:50 marker yet though.

Looking forward to the rest today and a weekend of easy running.

Cheers,
B.