Improving 10k training with advice

[martz]

Hi Ed,

Here is my feedback:

2nd August - 5km Easy Run
Time - 00:30:21
AHR - 142 BPM
Temperature - 11C

4th August - 5km Easy Run
Time - 00:30:55
AHR - 140 BPM
Temperature - 13C

5th August - 5km Easy Run (treadmill, no incline)
Time - 00:29:25
AHR - 139 BPM
Temperature - 18C

7th August – 3 x 2km interval with 90 sec rest

Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:38| 4:49 | 170 | 78 | 182
Rest| - | - | 147 | 124 | 180
2 |9:32| 4:46 | 179 | 124 | 186
Rest| - | - | 155 | 134 | 185
3 |9:26| 4:43 | 184 | 134 | 190
Temperature – 16C

No dramas for easy run. For the 3x2km interval, during my first set, I felt it wasn’t too difficult to start with so I decided to pick up my pace up for second and third set to the point I felt very challenged but I finish all 3 sets quite comfortably despite a stiff calves but it felt much better than 4km time trial I did last week. At the end of this program, I thought about doing a 10km time trial, even though I haven’t felt any pain from my knee for quite some time, would that be wise?

Hope you have a great day,