10k beginner - looking to improve.

[bmclough]

Hi TheEd here is the update for the first 3 days of cycle 2.

Day 1
Replaced with easy cross training, weights, Time-to-run stength exercises and stretches followed by ice on the area of discomfort. Improvement noted.

Day 2
Replaced with easy cross training, weights, Time-to-run stength exercises and stretches followed by ice on the area of discomfort, Feeling good.

Day3

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

Rep 1 (2k):
Starting HR 80,Finish HR 179,Duration 9:30
Rep 2 (2k):
Starting HR 120,Finish HR 18?,Duration 9:18 **HR monitor on the blink.
Rep 3 (2k):
Starting HR 137,Finish HR 189,Duration 9:22
Rep 4 (2k):
Starting HR 137,Finish HR 189,Duration 9:46

Rest Period between Reps : 120 secs
Max HR 189

Ended with 3 min jog/walk and stretches

Session length 37:56

A nice improvement on 3 weeks ago however in terms of time, this was a tough session. Comments welcome.

Day 4 Rest
Legs are tired this morning but feeling good. Looking forward to the long run on Day 5.

I also record my waking HR on the last 3 mornings and got the following results 53,54,53.

Cheers,
B.