sub60 10k training

[Paddy]

Hi TheEd..

im a bit scared im gonna be to hard on my knees again if i run the 20mins runs
is it ok if i feel the next day after a real pain i dont do it and if i feel good then dooing it..
and then slowly bild it up by dooing it more and more?
or you think just do it keep heart rate under 150 and it should be fine..

just did the 3 times 2k
and yeah freaking windy and the last 2k the wind decided to give some extra pfff..

anyway all by all i did very wel and it felt real good...

had to do between 5:15/2:20
times
1st 2k 5:18 easy to light
2min break heart rate went down to 120
2nd 2k 5:15 1st round light 2nd round bit harder because of wind
2min break heart rate went down to 120
3th 2k 5:10 1st round avarage 2nd round quite hard but wanted to finishe strong..

so yeah think i cant complain nicely in time last 2k even a bit faster that means im making steps.. im happy..

..
paddy..:yes:
..