sub 40 10 k. Please advise

[robbie_1000]

10 mins warm up last night the 6x1min fast 1min slow. It was outside on the road again with a mixture of gradient.

set1 1min avg pace 4.19 ahr 139 mhr151
set2 1min avg pace 4.04 ahr 142 mhr149
set3 1min avg pace 4.04 ahr 142 mhr155
set4 1min avg pace 4.37 ahr 142 mhr152
set5 1min avg pace 4.24 ahr 143 mhr150
set6 1min avg pace 4.55 ahr 151 mhr160

Legs feel good this morning. So tomorrow Ed, what sort of time pace shall i run to for race day and what sort of time do u expect i'll acheive? :confused:

[TheEd]

rob .. difficult to call as you have had mixed training over quite a period

marriage and all

enjoy the effort and experience

what's the course like?

TheEd

:yes:

[robbie_1000]

It's the 10k course i always run on the one i'll run in November and finally go Sub 40. Wish me luck for tomorrow!!:noway:

[robbie_1000]

Early morning comfortable, not flat out run. Felt strong towards the end which isn't usually the case. Didn't look at the watch once til the end.

Bit disappointed but will keep at it :confused:

[robbie_1000]

2 easy 30 mins recovery runs and back to Day 01 today

[robbie_1000]

Day 01 - 12.66 1.07mins ahr131 mhr 153 On the road felt comfortable.
Day 02 - 30mins with the Mrs.
Day 03 - Here goes:

Treadmill, I aimed to do 5 x 8min @ 4.00pk
Managed the first 3 fine, :mad: couldn't hold the last 2 so instead kept my hr around the 175 mark. Better than stopping

L1 8.00 AHR154 MHR167
L2 1.29 AHR132 MHR167
L3 8.00 AHR163 MHR174
L4 1.27 AHR151 MHR174
L5 8.00 AHR171 MHR180
L6 1.30 AHR154 MHR179
L7 9.02 AHR169 MHR175
L8 1.28 AHR154 MHR173
L9 9.15 AHR169 MHR176
10 1.30 AHR150 MHR170

Guess my eyes were bigger than my belly, i was sweating alot after this effort and had to take on way more fluids than usual.
Feel fine this morning. I reckon i need a running buddy to push me..... :mrburns:

[TheEd]

its tough coming back Robbie ... you finished the session so congrats

the 1000's will be more fun

so you can look to that with a smile

maybe consider doing the 1000's starting at 3.55

Cheers

TheEd

[robbie_1000]

its tough coming back Robbie ... you finished the session so congrats

the 1000's will be more fun

so you can look to that with a smile

maybe consider doing the 1000's starting at 3.55

Cheers

TheEd

Thanks Ed, will do and cheers

[robbie_1000]

I took the rest day.
The day after i didn't feel quite myself, The day of the long run. Rested up all day checked resting hr which was about 10beats to fast but went out late and did just over an hour. The run perked me up quite a bit actually which was pleasing.
Put in an easy 30mins round the block yesterday. np

For some reason i had it in my mind that today was the 1000 sets so i did these on the treadmill.
First 2 @ 3.55pk as suggested which got me started the 2nd 2 @ 3.50pk and last 2 @ 3.45pk. I wanted to go faster but i didn't and played it safe. I'm quite proud of that fact :whistle: must be learning!

L1 3.55 AHR142 MHR157
R1 1.00 AHR129 MHR155
L2 3.55 AHR143 MHR162
R2 1.00 AHR140 MHR161
L3 3.50 AHR149 MHR166
R3 1.00 AHR144 MHR166
L4 3.50 AHR153 MHR169
R4 1.00 AHR150 MHR169
L5 3.45 AHR158 MHR173
R5 1.00 AHR153 MHR173
L6 3.45 AHR161 MHR176
R6 1.00 AHR157 MHR175

What shall i do tomorrow Ed?
Race day is still the 12th July.

Cheers
Rob

[TheEd]

Nice 1000 session

look after yourself and be cautious

the 12th July should still be OK .. take a few easy days running and we can revamp a session for Thursday, if that's OK with you?

Let me know how the next few days go

Cheers

TheEd