Improving 10k training with advice

[martz]

Hi Ed,

Here is my feedback:

9th August - 7km Long Run
Time - 00:40:24
AHR - 159 BPM
Temperature - 15C

11th August - 5km Easy Run
Time - 00:30:55
AHR - 139 BPM
Temperature - 9C

13th August – 5 x 1km interval with 90 sec rest

Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:39 | 166 | 88 | 175
Rest | 140 | 121 | 174
2 | 4:36 | 174 | 122 | 186
Rest | 147 | 129 | 183
3 | 4:33 | 184 | 129 | 190
Rest | 153 | 138 | 187
4 | 4:36 | 187 | 139 | 194
Rest | 158 | 144 | 192
5 | 4:33 | 188 | 144 | 195
Temperature – 11C

15th August - 5km Easy Run (treadmill, no incline)
Time - 00:29:29
AHR - 136 BPM
Temperature - 18C

17th August – 10km Easy Run
Time – 01:01:44
AHR – 142
Temperature 15C

I’m am very happy with the progress I’m making at the moment. While I was doing 5x1km interval training aiming at least 4:40 pace, I push too hard and feel very dizzy after workout. Looking at the heart rate during interval, is it too high while doing the interval? Also what training should I do this week?

Martz