Improving 10k with regular training

[MMS]

Hi Coach,

last Sat I had the 5K paced in the morning. It was tougher than I expected, so ended up not as confident as was before. The race is at 9am this Sunday, at the beach. Two laps of 5km; each lap, half on firm sand, half on the road. I just hope it won´t be too windy.

Aug 7th - 5K paced
Morning Run
Temp:14C

K|Time|AHR
1|04:26|169
2|04:26|185
3|04:29|185
4|04:29|185
5|04:27|188
5|22:17|182

You´ll notice the higher ahr compared to previous session. The only difference was that previous was at night. Same course, pace and weather conditions (including the light head wind).

Aug 8th - 60min
Morning Run

Time: 60min
Dist:9,6k
AHR:153
Temp:14C

Aug 9th - 30min
Night Run

Time: 30min
Dist:4,7k
AHR:141
Temp:14C

Aug 10th - 3x5min @ 4:30/k
Night Run
Temp:16C

Time|AHR
05:00|164
01:00|170
05:00 |175
01:00 |171
05:00 |176
01:00 |172
18:00 |172

Although I´ve lost a bit of my confidence, I´m certain I´ll have a good race. I´ve been consistent on my training and the results will come naturally. :great:

MMS