10K training Week 1: 11/5/2023 to 11/12/2023

Week 1 Training Record and Progress Report

D1(Sun; 11/5): 10K in 85 minutes; Intervals: 3 min. 3.8MPH + 4 min. 4.5MPH (slp 0.5)

D2: Rest

D3: 10K (6.2 mi.) in 85 minutes; Intervals: 3 min. 3.8 MPH + 4 min. 4.5MPH (slp 0.5)

D4: Cross Train.11000 steps Free walking + Jogging

D5: 6.4K (4 mi) in 50 min. 30 sec.; 3 min. 4.2 MPH+ 4 min. 5.0 MPH (slp 0.5)

D6: Cross Train; 10600 steps walk+jog

D7： Rest

D8: Sunday 10k 65 （70 ？）minutes. Max heat rate 165

                          During run 150 to 160.