sub60 10k training

[Paddy]

Hi TheEd..

not controlled. i controlled it pretty good imo..
i get what you mean..

and yeah it was a pb , quite happy with the time..
tough needs to go 5min faster... grr grr.. 1 day 1 day

no, no races comming up butttt..
im not dooing it so much for races.
something else came up ..
iff..ifff. everything goes wel i might go back to army beginning next year.
what is important there is 2400meter run (10min)
and a 5k run..
and muscle training wich i wil do now when in dont run like on the days where is a 20min easy run normaly.

any ideas? or just keep on gooing with the 10program..

yesterday i did a 10krun with my trusted cat hunting buddy(dog).
Felt good, started off real easy and kept gooing imo in a real stable easy run.
I did feel i was gooing faster towards the end part but not like getting tired fast..

times
10k 59.19 avg pace 5.55 avg hr 158..
1k 6:01 hr129
2k 6:14 hr146
3k 6:22 hr152
4k 6:18 hr156
5k 6:11 hr160
6k 5:56 hr161
7k 5:44 hr164
8k 5:38 hr167
9k 5:34 hr169
10k 5:16 hr 175

so yeah like i said started real slow and automaticly went faster
i always when i do a long run i start real slow and after 5k or so my body becomes loose and it all goes so much easyer..


..
paddy..:tonguepop:
..