Improving 10k with regular training

[MMS]

Hi Coach,

I originally wanted to run 8k but during the 2nd kilometer I felt I was doing too much effort and noticed higher than usual ahr. What I did was complete 5k run and after a 120 second rest, ran 3k at a pace 30sec/km slower.
Temperature was nice, I just wasn’t feeling comfortable with this morning run. I noticed now I haven’t done many morning runs lately, so probably here lies the problem. My next step will be slotting more morning runs, at least two per week.

Oct 30th

Temp:21C

K|Time|AHR
1|04:20|165
2|04:20|181
3|04:22|182
4|04:23|184
5|04:22|186
5|21:47|180

K|Time|AHR
1|04:50|174
2|04:52|176
3|04:50|176
3|14:32|175

Cheers.

MMS