sub 40 10 k. Please advise

[robbie_1000]

Can't thank you enough Ed. That ITB stretch was awesome. Hurt like hell but i've seen immediate improvements with my leg. I will introduce this to my stretching going forward.:great:

Rest day
Longest run on feet only an 1hr 10mins but was on the road.
Easy 30 on the road
relaxed 10k treadmill in 58mins

Now onto the 6x1k sets
L1 3.51 ahr139 mhr158
L2 3.50 ahr147 mhr165
L3 3.50 ahr153 mhr169
L4 3.40 ahr160 mhr176
L5 3.40 ahr162 mhr178
L6 3.40 ahr165 mhr177
On the treadmill but quite happy with that :whistle::whistle:

hmm just re read your last post. Am i getting carried away? :confused:

Rob