sub 40 10 k. Please advise

[robbie_1000]

Treadmill (just in case i had a problem) 9.7k 60mins mhr kept under 129hr.
Injury free but a bit tender now while i write this post :mmm: Ice maybe...:p

[robbie_1000]

easy 30mins 5.1k slow start then upto 5.24k pace only.
So it's the big day tomorrow :whistle:

[robbie_1000]

:mad: I missed out by 3 secs on the last set because i fiddled with my mp3 player and forgot to start the treadmill, so was behind on the last set.
Had to blast it to claw back 30 lost seconds and ran a 3.40 pace for the last few hundred. 3 secs short :mad: Gutted

Time ahr mhr
L1 7.50 151 166
R1 1.32 136 166
L2 7.47 160 172
R2 1.27 148 171
L3 7.50 165 175
R3 1.29 152 175
L4 7.49 168 178
R4 1.29 157 176
L5 7.53 175 184
R5 1.31 154 184
46.4 161 184 Totals


Best i've ever done though :whistle::whistle::whistle:
Thanks Ed.
I have a rest day tomorrow and can't run sat either, :noway: what do u reckon i should do for Sun, or skip these sessions and carry on as normal?

[TheEd]

nice going

put the long run onto Sunday

and take a 30 min recovery walk or jog Monday

back to 1000's Tuesday

Cheers

TheEd

[robbie_1000]

Will do and thanks for the 100th time

Cheers
Rob

[robbie_1000]

I missed the long run also in the end but did go out for a 20mile cycle with the Mrs yesterday which is something i don't normally do.
Shall i pick up today on day07 of the plan ed?

Cheers

[TheEd]

Day 7

roger and out

:mrburns:

TheEd

[robbie_1000]

Thanks Ed

[robbie_1000]

10k on the treadmill 53.30. To scared to go outside as it's raining!

[robbie_1000]

6x1kset 28.08 total inc R60s. AHR153 MHR178
L1 3.42 AHR135 MHR158
R1 1.00 AHR135 MHR158
L2 3.40 AHR150 MHR168
R2 1.00 AHR146 MHR166
L3 3.40 AHR154 MHR171
R3 1.00 AHR155 MHR171
L4 3.40 AHR157 MHR175
R4 1.00 AHR158 MHR173
L5 3.39 AHR162 MHR177
R5 1.00 AHR158 MHR175
L6 3.40 AHR164 MHR178
R6 1.00 AHR159 MHR178

If only i could put these times down on the track!
Treadmill again....
But this is the best i've ever done!!!! woo hoo :whistle::whistle::whistle::p