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+--- Thread: Sub 45 Minute 10K Training (/Thread-Sub-45-Minute-10K-Training)
Sub 45 Minute 10K Training - dmw9255 - 05-10-2010
Dull is good, as its I can still run on it, sharp and painfull is not......:mmm:
Completed a 5k easy run last night, legs felt very sluggish.
Plan for the rest of the week:
Tonight - 6 x 1k @ 4:10-4:15/km, followed by a beating at the physio.
Wednesday - 5k easy run.
Thursday - 10k easy run.
Friday Rest.
Saturday - 5k @ 4:20-4:25/km.
Sunday - 10k Easy.
Any comments.
Dean.
Sub 45 Minute 10K Training - TheEd - 05-10-2010
sharp and painful = acute
dull = chronic (persistent and lasting)
but hopefully it all passes
TheEd
Sub 45 Minute 10K Training - dmw9255 - 06-10-2010
I can't disagree with you on that point....
Another visit to the physio last night, hip imbalance is still there, found the right hip flexor very tight, stretched off and loosened again. Given the go-ahead to train after being hurt again.....
6 x 1k all done with 1 minutes rest.
Time / HR ave / Max / after rest:
1 - 4:07 / 162 / 172 / 127.
2 - 4:10 / 165 / 172 / 131.
3 - 4:10 / 167 / 178 / 139.
4 - 4:10 / 171 / 182 / 156.
5 - 4:10 / 173 / 184 / 156.
6 - 4:10 / 177 / 184 / 143.
All done on the treadmill, no pain at all in the groin. Feeling very good this morning.
Dean.
Sub 45 Minute 10K Training - dmw9255 - 07-10-2010
Easy 5k completed on the treadmill.
HR 135 / 143.
Dean.
Sub 45 Minute 10K Training - TheEd - 07-10-2010
great :great:
things are looking good
TheEd
Sub 45 Minute 10K Training - dmw9255 - 08-10-2010
Easy 10K completed yesterday.
60 mins - HR 140 / 152.
Session with the physio again tonight, lets see how things go.
Dean.
Sub 45 Minute 10K Training - TheEd - 08-10-2010
good luck and here is to a good result
TheEd
Sub 45 Minute 10K Training - dmw9255 - 11-10-2010
5K paced run completed on saturday evening, done in a time of 21:21 on the treadmill
(lap time / HR ave / HR max).
4:20 / 164 / 173
4:20 / 171 / 175
4:20 / 176 / 179
4:15 / 180 / 184
4:05 / 185 / 189
No pain in the groin, all done nice and comfortably.
Missed the easy run yesterday due to having too many beers on Saturday night. Will be back at it later today.
Dean.
Sub 45 Minute 10K Training - TheEd - 11-10-2010
were you happy with the 5k?
TheEd
Sub 45 Minute 10K Training - dmw9255 - 11-10-2010
Yes, I believe I could have gone faster, but as it was just a paced run, all was fine.
Better performance than the last one completed, so it is all down hill from here.
5K easy tonight.
Fartlek tomorrow.
Easy runs wed & thurs.
Rest Friday & Saturday.
Race Day Sunday....
Dean.