Improving 10k with regular training

[MMS]

Hi Coach,

I´ve been monitoring my legs after each session. Sometimes, feeling tired after a long or quality session. But next day it´s ok. Warm up routine before quality session is about 10-12 minutes. Yesterday I wasn´t feeling the best shape, but manage the 1k session struggling less than previous.

Jul 24th - 90min - Day 05
Morning Run

Time:90min
Dist:14k
AHR:153
Temp:19C

Jul 25th - 30min - Day 06
Night Run

Time:30min
Dist:4,7k
AHR:145
Temp:21C

Jul 26th - 30min - Day 07
Night Run

Time:30min
Dist:4,7k
AHR:144
Temp:18C

Jul 27th - 6x1k - Day 07
Night Run
Temp:17C

K|Time|AHR|RHT
1|04:15|171|163
1|04:14|178|172
1|04:15|180|171
1|04:16|181|176
1|04:15|180|177
1|04:14|184|176
6|25:27|179|173

Cheers

MMS.