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+--- Thread: sub 40 10 k. Please advise (/Thread-sub-40-10-k-Please-advise)
sub 40 10 k. Please advise - robbie_1000 - 23-07-2010
50 mins 9.5k Avg pace 5.19/km AHR143 MHR163 Total ascent 331m.
Lots of hills! Hills Hills Hills :tonguepop:
I'm gonna switch and do the longer run on Sunday with a running partner.
Sound ok Ed?
sub 40 10 k. Please advise - TheEd - 24-07-2010
that should be fine .. enjoy
TheEd
sub 40 10 k. Please advise - robbie_1000 - 26-07-2010
1hr13mins yesterday AHR154 MHR173 12.5km
My watch took a little while to kick in so distance was prob 13k.
This was not as easy as i'd of liked as i was running somebody else's pace.
Legs are tired today.
Can u suggest something a little easier or shall i stick to the relaxed 1hr tonight?
Cheers ED
Rob
sub 40 10 k. Please advise - TheEd - 26-07-2010
take an easy 20 minute walk / jog if needed
focus on leg recovery
cheers
TheEd
sub 40 10 k. Please advise - robbie_1000 - 28-07-2010
I took a rest day in the end on monday.
Yesterday was an hr out on the road with a faster finish.
Knees/legs are aching today but ok.
Training is going well as i don't have to do any really unacheivable sessions atm! Welcoming the rest :whistle:
sub 40 10 k. Please advise - TheEd - 29-07-2010
hopefully you are able to recover in full
TheEd
sub 40 10 k. Please advise - robbie_1000 - 29-07-2010
Yesterday i ran the excat same route as tuesday with HR monitor this time :great:
1hr 11.5k Avg pace 5.18/km AHR136 MHR 159.
Only issue was right ankle on the back i am noticing a slight pain.
Onto the sets tonight....:whistle:
sub 40 10 k. Please advise - robbie_1000 - 30-07-2010
Sets went very well yesterday, enjoyed the chance to stretch my legs.
If i'm honest i reckon my effort levels was more like 90%.
But coming off the back of the long slow runs i felt my breathing was more at ease. This session has helped to build back my confidence :whistle:
I have a 10k race on the cards now for the 15th August.
How shall i plan out the next few weeks in order to build on from here and be prepared for the race?
Cheers Ed
Rob
urf:
sub 40 10 k. Please advise - TheEd - 31-07-2010
do the first week of the sub 40 minute 10km program and then switch to the last week in the lead up to the race
Cheers
TheEd
ps.. good to have you rolling again
sub 40 10 k. Please advise - robbie_1000 - 31-07-2010
Thanks Ed - It's good to be back.
Cheers:p