Improving 10k with regular training

[MMS]

Hi Coach,

Could manage all the sessions this week, also the gym. My body is getting used to this new routine and I’m not feeling more tired than usual.

The 1000s session was fine (5s faster than previous), although the 5th rep was harder than normal, made me wait an extra 10s before starting 6th rep.

Sep 28th - 6x1000 - Day 8
Temp:20C
Night Run

K|Time|AHR|RHT
1|04:12|173|166
2|04:08|177|174
3|04:10|181|175
4|04:12|184|177
5|04:15|188|177
6|04:10|182|181
6|25:12|181|175

Sep 29th - 30min - Day 9
Night Run

Time: 30min - Treadmill
Dist:4,8K
AHR:143
Temp:24C

Sep 30th - 60min - Day 10
Night Run

Time: 60min
Dist:9,4K
AHR:148
Temp:22C

Oct 1st - OFF - Day 11

Oct 2nd - 5K paced - Day 12
Morning Run
Temp:22C

K|Time|AHR
1|04:19|167
2|04:21|184
3|04:21|184
4|04:20|182
5|04:16|187
5|21:37|181

No problems with my leg/hip since then. Later today I'm out for an easy 60min.

Tks

MMS:

ps: been reading other threads and glad to see you're able to waddle lately and amazing result on the wife's 1st 10k!