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Sub 45 minute 10 km R


 
 
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Old 20-12-2014, 09:06 PM   #21
Roee
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Join Date: Jun 2014
Icon2 a new PB!!!

Hello TheEd,

I follow the program, on monday I ran 30 minutes easy run

Dis Time Pace Avr.Hr Max.Hr
5.02 30:06.4 6:00 147 166

on Tuesday, I ran 3x5 min@10km pace 1 min easy run

Dis Time Pace Avr.Hr Max.Hr
1 4:10.46 4:10 149 165
1 4:19.25 4:19 171 180
1 4:35.08 4:35 169 179
0.9 3:55.69 4:28 178 180
--------------------------------------------
3.90 17:05.2 4:23 167 180

I didn't use my Garmin as well, but I followed 5 min @ 10 km pace and then 1 min easy run.....so total time was 17:05.2 min.

It was a tough one especially the last 5 min....at the beginning it seems that it is going to be an easy one but I found it an hard one!


wedensday I missed the easy run for 30 min as well as on thursday....so I did it on friday(instaed of a rest day)


Dis Time Pace Avr.Hr Max.Hr
5.33 30:00.4 5:38 125 167

It was a relaxed one. I didn't believe my Garmin which showed that the Avg.Hr was 125!!! I felt along the way that it was much more...close to 150 bpm.


Today was the race day, it was not a really race day because I was running on my own but took it like it was a real one....fortunately a new PB!!! the last one was 49:37 while the new one is 47:19.9!!! feeling satisfied!!!

Dis Time Pace Avr.Hr Max.Hr
1 4:22.80 4:23 144 169
1 4:31.13 4:31 173 175
1 4:38:39 4:38 174 177
1 4:43.34 4:43 174 179
1 4:49.93 4:50 176 182 (23:05.59)----->5km
1 4:54.68 4:55 174 180
1 4:49.96 4:50 175 182
1 4:48.21 4:48 173 181
1 5:01.36 5:01 177 180
1 4:37.97 4:38 178 183
-------------------------------------------------
10 47:19.9 4:44 172 183


It was a good run, what I liked is the pace that I could maintain, at km 8 it started to be a little bit difficult but I overcame it and I have reached my new PB!!! which is 2:18 min less than the old one....

looking forward to reach my target sub 45 min!!!

thank you for encouraging me

Regards,
Roee.
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