sub 40 10 k. Please advise

robbie_1000 · 09-06-2009, 12:49 PM

1000s today :mmm: Will try for 3 x 3.55pk followed by 3 x 3.50pk.
Not sure if your there Ed? Sound ok? or wish me luck.... cheers :whistle:

robbie_1000 · 10-06-2009, 08:34 AM

robbie_1000 Wrote:1000s today :mmm: Will try for 3 x 3.55pk followed by 3 x 3.50pk.
Not sure if your there Ed? Sound ok? or wish me luck.... cheers :whistle:

Managed this ok yesterday but I started with a bit of a pain in my right hamstring.
I iced it once i got home and it feels better this morning.
I think i went a little too fast on the relaxed 10k the day earlier.
I'm going to attempt the easy 30 today but keep things super slow.
Smile

***TheEd*** · 10-06-2009, 04:09 PM

you must go easy on the easy days to allow for sufficient recovery and prep before the quality sessions as well as after

:great:

TheEd

robbie_1000 · 10-06-2009, 06:35 PM

TheEd Wrote:you must go easy on the easy days to allow for sufficient recovery and prep before the quality sessions as well as after

:great:

TheEd

It was a stupid mistake, i think i have got away with it though.
Managed the 30mins ok, very slow. Will rest up now and see how things are for tomorrow.

Cheers
Rob

robbie_1000 · 11-06-2009, 10:15 AM

robbie_1000 Wrote:It was a stupid mistake, i think i have got away with it though.
Managed the 30mins ok, very slow. Will rest up now and see how things are for tomorrow.

Cheers
Rob

Wooo hooo! legs seem fine today Ed. I'm going to plod out the 1hr easy today also. Looking forward to tomorows well earned rest day Cool

robbie_1000 · 11-06-2009, 02:42 PM

1hr 7k plod today :great:

robbie_1000 · 14-06-2009, 09:40 AM

I went out on Fri night ending up with a hangover the following morning which seemed to drag on for ever! Sad

I left it quite late in the day (saturday) to do the 5k paced run> I checked my resting HR and it was up by 10-15 so i already knew i was going to struggle Sad

L1 3.57s ahr 151 mhr 165
L2 4.06s ahr 166 mhr 169
L3 4.15s ahr 169 mhr 171
L4 4.26s ahr 169 mhr 171
L5 4.13s ahr 171 mhr 177

5k 21.01 secs:duh:

This one wasn't on the treadmill btw Smile

***TheEd*** · 14-06-2009, 02:50 PM

all part of being consistent

Wink

TheEd
ps.. congrats on throwing the body out there

robbie_1000 · 17-06-2009, 09:46 PM

Day 13 1hr easy 8.64k ahr121 mhr154
Day 14 30mins easy running with the wife Smile

Day 15:

L1 1.32s ahr133 mhr154
L2 1.26s ahr142 mhr164
L3 1.26s ahr148 mhr166
L4 1.27s ahr152 mhr171
L5 1.27s ahr154 mhr171
L6 1.27s ahr155 mhr173
L7 1.27s ahr157 mhr173
L8 1.28s ahr159 mhr177
L9 1.32s ahr160 mhr172
L10 1.29s ahr160 mhr177

Today, Day 16 40mins easy 5.6k ahr112 mhr119

Quite proud of the 400 sets :whistle:. All these runs have been on the road also , no treadmill :whistle:

Also i may have a chance to run the British 10k road race in London 12th July.:mmm:

***TheEd*** · 18-06-2009, 08:00 AM

robbie for the 400's ideally those should be on a mondo track or grass surface

this is one flaw in the program, it was taken as a done deal that most people would do that session on a surface which was not asphalt

so need to find a way round this

TheEd
ps.. the July 10k looks good