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Sub 40min 10k


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Old 26-04-2012, 12:02 PM   #11
Chris.C
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Thank you, Ive sent you a PM, easier for you hopefully with all the information.
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Old 26-04-2012, 12:28 PM   #12
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replied .. it should all become easier soon

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Old 27-04-2012, 02:14 PM   #13
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Gearing up ready to start on Tuesday, signed up for a 10k race on the 9th June. Which just happens to be 6 weeks, so guessing I could do the training programme consecutively. Keep you posted with results as I get on and again, a big thank you.
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Old 27-04-2012, 02:38 PM   #14
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good stuff ... enjoy weekend

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Old 01-05-2012, 06:18 PM   #15
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Finally put the marker down for Day 1, will admit it was hard to keep around 140 but I tried, even if I struggle to find a place with no hills, oh and got lost too Never normally run so slow.

Distance: 11.13 km
Time: 1:01:45
Avg Pace: 5:33 min/km
Elevation Gain: 75 m
Calories: 902 C



Timing
Time: 1:01:45
Moving Time: 1:01:09
Elapsed Time: 1:01:45
Avg Pace: 5:33 min/km
Avg Moving Pace: 5:30 min/km
Best Pace: 2:27 min/km
SpeedPace
Elevation
Elevation Gain: 75 m
Elevation Loss: 86 m
MinElevation: 32 m
MaxElevation: 57 m
Heart Rate
Avg HR: 146 bpm
Max HR: 160 bpm


Split
Time
Distance
Avg Pace
Summary 1:01:45.5 11.13 5:33
1 4:56.1 1.00 4:56
2 5:19.6 1.00 5:20
3 5:33.0 1.00 5:33
4 5:51.0 1.00 5:51
5 5:34.2 1.00 5:34
6 5:50.7 1.00 5:51
7 5:39.4 1.00 5:39
8 5:28.0 1.00 5:28
9 5:57.2 1.00 5:57
10 5:32.3 1.00 5:32
11 5:25.2 1.00 5:25
12 :38.9 0.13 5:08
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Old 01-05-2012, 06:46 PM   #16
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Just incase you needed to know, a surprising 25 degrees C and no wind.
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Old 03-05-2012, 11:18 AM   #17
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Location: Vallentuna, Stockholm
30 Min Easy - Temp 14C
Some gradients which made keeping heart beat consistent a pain.

Time: 31:39
Moving Time: 31:33
Elapsed Time: 31:39
Avg Pace: 5:17 min/km
Avg Moving Pace: 5:16 min/km
Best Pace: 3:49 min/km
SpeedPace
Elevation
Elevation Gain: 51 m
Elevation Loss: 53 m
MinElevation: 31 m
MaxElevation: 60 m
Heart Rate
Avg HR: 145 bpm
Max HR: 157 bpm

Split Time Distance Avg Pace

1 4:40.8 1.00 4:41
2 5:04.4 1.00 5:04
3 5:35.8 1.00 5:36
4 5:03.6 1.00 5:04
5 5:28.9 1.00 5:29
6 5:45.2 1.00 5:46

Summary 31:38.7 6.00 5:17
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Old 04-05-2012, 07:26 AM   #18
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Was excited and apprehensive for the interval element, not ran it for 2k sets before.

I was struggling to find somewhere i could just crack on with it, away from cars etc, so I went to the forest tracks near me. as I do a lot of train running I thought this would be a good idea, I think I may have over reached myself. You can see by the player the gradients

http://connect.garmin.com/player/174405091

But my splits were as follows:
Split Time Distance Avg Pace
1 8:58.4 2.00 4:29
2 1:30.0 0.13 11:09
3 10:02.2 2.00 5:01
4 1:30.0 0.18 8:18
5 9:44.9 2.00 4:52
6 1:30.0 0.19 7:49
7 9:38.2 2.00 4:49
8 1:30.0 0.22 6:55
9 10:02.6 2.00 5:01
10 1:30.0 0.23 6:38
Summary 55:56.2 10.95 5:06

Even though it was tough, I really enjoyed it and I think I managed to get my stride, breathing and pace right for the terrain. think ill find a flatter area next time
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Old 04-05-2012, 08:05 AM   #19
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Hi Chris .. good stuff .. stick to the same terrain for these sessions
(so you have something to compare to)

for now the development is all about the pulse ranges

if you are able to post the pulse ranges here it would be helpful for me, as going away from here throws me off the mind track when responding

I have looked at your Garmin data

Cheers

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Old 07-05-2012, 11:33 AM   #20
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Ok, no problem! Ill include them from now on and thank you, weirdly didn't even know about that option.

Also split my road runners so had to use an old pair form the attic, now I know whey they were in the attic, they should be in the bin! Half way through, my calf went tingly and when I finished after stretches my calf really tightened up.

Have to wait until pay day for new ones

Apart from that, felt good, temperature 14C and bit of a head wind on way back!

http://connect.garmin.com/player/174962365

90 min run -
Split Time Distance Avg Pace Heart
1 4:42.9 1.00 4:43 152
2 4:52.6 1.00 4:53 158
3 5:25.9 1.00 5:26 161
4 4:56.9 1.00 4:57 156
5 5:30.7 1.00 5:31 164
6 5:48.2 1.00 5:48 162
7 5:32.3 1.00 5:32 162
8 5:45.9 1.00 5:46 162
9 5:41.3 1.00 5:41 163
10 5:21.4 1.00 5:21 166
11 5:39.0 1.00 5:39 162
12 5:25.5 1.00 5:26 165
13 5:33.8 1.00 5:34 159
14 5:37.4 1.00 5:37 158
15 5:25.8 1.00 5:26 156
16 5:47.3 1.00 5:47 160
17 3:12.1 0.59 5:28 157

1:30:19.0 16.59 5:27 166
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