10k beginner - looking to improve.

[bmclough]

Hi

Here is the output from the last 5 days of training.

24th Oct 2008
Rest Day

25th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 1:19:04
Avg HR: 144
Max HR: 151
Distance: 10.43km (GPS Watch)

26th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 0:30:54
Avg HR: 144
Max HR: 151
Distance: 4.42km (GPS Watch)

27th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 0:35:51
Avg HR: 143
Max HR: 153
Distance: 5.23km (GPS Watch)

28th Oct 2008

Run Type: Threadmill
Gradient: 0.5
Started with 8 min jog

Rep 1 (1k):
Starting HR 100,Finish HR 174,Duration 4:28
Rep 2 (1k):
Starting HR 95,Finish HR 179,Duration 4:28
Rep 3 (1k):
Starting HR 115,Finish HR 180,Duration 4:28
Rep 4 (1k):
Starting HR 115,Finish HR 181,Duration 4:28
Rep 5 (1k):
Starting HR 127,Finish HR 184,Duration 4:28
Rep 6 (1k):
Starting HR 127,Finish HR 185,Duration 4:24

Max HR 185

Session length 26:46

I was happy with the 1k session and didnt feel too much burn until the 5th Rep.

Are my paces on the long runs fast enough at recovery speed?


Cheers B