Aiming for sub 40 min 10km

[Tjutapai]

Hi TheEd,

I'm back from my travels. Pretty tired after a big week and lack of sleep. Here's an update of my last week.

Day 11 - Fri Oct 3 5km Paced Run
1 4:19 | 179AHR
2 4:20 | 191
3 4:25 | 195
4 4:21 | 196
5 4:26 | 197
Time 21:51

A bit harder than what a paced run probably should be. Felt really comfortable for first 1.5km, then just tried to maintain pace for last 3km.

Day 12 - Sat Oct 4 - 60min easy
60:27 | 8.3k | 147AHR

Day 16 - Thur Oct 9 - 40min easy
39:54 | 5.7k | 151AHR

Day 17 - Fri Oct 10 - 30min easy
31:20 | 4.2k | 147AHR

Day 18 - Sat Oct 11 - 5km TT
1 4:06 | 179AHR
2 4:09 | 191
3 4:13 | 195
4 4:23 | 196
5 4:24 | 197
Time 21:15

Again, I felt really good the first 2.5km, slowing myself down, but obviously not enough. The last 2km were tough, just holding onto that pace. But that goes down as a PB for 5km for me.

I noticed that I went through the first 4km faster than my 4km time trial at the start of this cycle - 16:51 to 16:54. I remember that there was no way I could have run any further on that first 4k TT.

Considering I'm feeling tired, I'm planning on taking tomorrow (Sun) off and then starting the next cycle on Tuesday. Any thoughts? :please:

Thanks heaps,
Phil.