sub60 10k training

[Paddy]

Hi TheEd..

tought i go for a run tonight so i did..
wanted to do the boulevard run (normally 8k)
wanted to do it easyyyy.....

it just went a bit different.
started slow easy pace, like 6mpk
but in the run i felt good and after 3k i felt i was gooing faster automaticly.
with the same heart rate, so fine i kept gooing
at 7k i had a small dip, at 7.5 i was gooing hil down and i was fully focused again.

around 8k i had just a little enoying feeling in my knee, but no pain so kept gooing

8.5k in i felt im so close to 10k so lets do a 10 and looked at my watch and saw i could make it within the hour..

last 0.5k hil up was killin me but i kept strong and finished strong..

times
time 59:11 avg5:54 max3:55 max hf 183

1k 5:49 hf138
2k 6:49 hf150
3k 6:13 hf158
4k 5:58 hf164
5k 5:46 hf165
6k 5:46 hf165
7k 6:11 hf169
8k 5:42 hf171
9k 5:21 hf173
10k 5:22 hf 179

i wil recover now 3 days and then go for my 4k
sorry wanted to do it today but also wanted a relaxed run
(wich ended up in a pb) ups..!!

anyway im happy
so for the new program are we gonna set a new goal?

..
paddy..:wow:
..