10K training plan

[js7222]

I've been psyching myself for this session all week after the disappointment I've last time and I'm really pleased with how it went.

SplitsÂ* Time Distance Avg Pace Avg HR Max HR
1 8:38.2 2 4:19 164 177
3 8:37.6 2 4:19 175 181
5 8:37.6 2 4:19 176 181
7 8:50.6 2 4:25 175 180
9 8:57.7 2 4:29 173 179

So this session completed in 51:12, compare this with sessions in February and April and I feel that I'm definitely on the right track.

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Thu, Nov 20, 2014 20:03 50:13 10.24 4:54 176 190
Thu, Apr 30, 2015 19:52 51:12 10.3 4:58 170 181
Fri, Feb 20, 2015 11:35 53:00 10.2 5:12 173 187


Here are the slow runs from this week. Was busy at work on Wednesday so never got to do the slow session.

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Tue, Apr 28, 2015 12:54 31:04 5.55 5:36 140 155
Mon, Apr 27, 2015 7:49 55:24 9.28 5:58 142 152