sub60 10k training

[Paddy]

i could not reply your mssg

but i can on my own now .. funny..

anyway tomorrow i will do the 1 hour run..
gues a normal relaxed 1 hour (sinds its stil over 40c here now)

and what you said is then on friday again?
like a jogg or full power 20/30

..
paddy..:jive:
..