Improving 10k with regular training

[MMS]

Hi Coach,

I ran 47:47 today, mostly because of the warm day we’re having here. I’m not sure about the temperature at the beginning of the race, but it ended at 25-26C on a sunny day. I knew it was warm and there was a bridge to go through and came back again, so wasn’t expecting much. I suffered because of the temperature, but the race itself was fun. I’m glad I did it and also enjoyed it.

Nov 28th - 10K Race
Morning Race
Temp:25C :yes:

K|Time|AHR
1|04:28|171
2|04:28|180
3|04:26|184
4|04:35|184
5|04:39|168 (22:36)
6|04:48|159
7|04:59|168
8|05:33|169
9|04:59|174
10|04:52|168 (25:11)
10|47:47|172

I have no more races planned for this year, so I was thinking of starting Off Period and Build Up. My next 10k race is planned to be the same I ran today in March (last Sunday, probably). Then in April (second Sunday, probably) I’d like to race a half marathon.

Tks.

MMS