Improving 10k with regular training

[MMS]

Hi Coach,

The last days were not good on my training. Last Friday I travelled by car (6-hour) to my hometown to a friend´s college graduation party the next day. On Sat morning, I went out for my long run a little later than expected and suffered with the warm temperatures there (around 31C), so I ran 1 hour. On Sunday I didn´t run, was tired after coming home after 3am. On Monday I also didn´t run because travelled back and I was really tired. Also, went out for dinner and felt sick later that night and had poor sleep. I woke up better and last night tried the 1000m, but had to stop after the 4th rep because I was struggling a lot. Although I´m felling recovered today, will keep things easy the next days and hopefully will be better for this Sunday´s race.


Nov 20th - 90min - Day 5
Morning Run

Time:60min
Dist: 9,0k
AHR:153
Temp:30C

Nov 21st - 30min - Day 6
missed

Nov 22nd - 30min - Day 7
missed

Nov 23rd - 6x1k (@4:10/km) - Day 8
Night Run
Temp:21C

Rep|Time|AHR|RHR
01|04:08|165|155 (60s rest)
02|04:19|172|157 (75s rest)
03|04:15|169|165 (75s rest)
04|04:15|176|175 (60s rest)
04|16:57|171|163

I had to increase rest time and also slow down. As you can see, RHT wasn´t coming down as supposed to.


MMS