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Sub 40min 10k


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Old 07-05-2012, 11:36 AM   #21
Chris.C
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Easy 30 min run! Calf from day before tightened up half way, but went of for the run with the girlfriend so kept the run nice and easy.

http://connect.garmin.com/player/175489897

Split Time Distance Avg Pace Heart
1 5:40.4 1.00 5:40 122
2 5:30.6 1.00 5:31 132
3 5:26.6 1.00 5:27 141
4 5:24.4 1.00 5:24 154
5 5:28.4 1.00 5:28 151
6 2:31.9 0.40 6:17 147

30:02.2 5.40 5:34 147
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Old 07-05-2012, 09:17 PM   #22
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watch the calf muscle as this can often be to over use, especially as a new runner

back off a little to allow for decent recovery

Cheers

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Old 08-05-2012, 07:45 AM   #23
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I have noticed it with the trainers, but yes, Ill back off but Im going to head back into the forest tonight so I can use my trail runners!

So last night, which I forgot was starting again so is going to affect my running programme is the 7 a side, so had to shelve the 10km run for the game.

So for fun viewing and my calf was excellent!

http://connect.garmin.com/player/176024557

Split Time Distance Avg Speed AVG Heart Max HR
1 8:50.4 1.00 6.8 160 180
2 9:37.3 1.00 6.2 162 173
3 5:50.5 0.57 5.8 163 175

Summary 24:18.2 2.57 6.3 162 180
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Old 09-05-2012, 07:36 AM   #24
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Enjoyed the 6 x 1km run last night, but legs felt really tired and with gradient I did struggle! Also didnt help I miscounted, so when trying to give it all on what I thought was the last, my garmin flashed after the rest there was one more! Doh!

If majority of runs is going to be terrain, I am probably thinking I may be over reaching to keep it under 40min, but will persevere as I do prefer to push myself!

Split Time Distance Avg Pace Avg Heart Max Heart
1 1:00.0 0.18 5:30 107 126
2 4:13.9 1.00 4:14 152 161
3 1:00.0 0.12 8:04 155 160
4 4:39.7 1.00 4:40 162 168
5 1:00.0 0.13 7:56 158 165
6 4:55.2 1.00 4:55 165 169
7 1:00.0 0.10 9:52 157 165
8 5:10.2 1.00 5:10 162 168
9 1:00.0 0.09 11:35 157 166
10 4:49.0 1.00 4:49 162 169
11 1:00.0 0.09 11:33 157 167
12 5:01.5 1.00 5:02 159 166
13 1:00.0 0.08 12:37 152 163
Summary 35:49.5 6.79 5:17 158 169

http://connect.garmin.com/player/176362652
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Old 10-05-2012, 06:55 AM   #25
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you should do the interval sessions at a set pace, so with the next cycle we must try to achieve the speed according to development

nice to have you running and having no problems

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Old 10-05-2012, 12:29 PM   #26
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Perfectly understand, this is what I originally meant with the gradient and I am finding very hard maintaining the speed at that pace when my course is up and down! I am persisting!

30 min easy run http://connect.garmin.com/player/176507338

Time Distance Avg Pace Avg H Max H
1 5:19.8 1.00 5:20 137 166
2 5:14.8 1.00 5:15 146 166
3 5:38.6 1.00 5:39 151 155
4 5:11.8 1.00 5:12 148 155
5 5:24.1 1.00 5:24 152 158
6 5:33.5 1.00 5:34 154 160

Summary 32:22.6 6.00 5:24

Can see how temp differences and lack of sleep affects, as couldnt sleep the night before!
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Old 10-05-2012, 03:33 PM   #27
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ok this will work out in your favour, if you keep the same course for the sessions .. which I know will be difficult during winter

enjoy

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Old 11-05-2012, 07:16 AM   #28
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No problem, for these sessions I will do, not only will it give me a bench mark, but also the terrain that I intend to run in more. I do have a 10K road race in August, which think should be a good indication of true pace. We shall see!

Dont worry about the winter, Ive been out when it was -20 here, just means many layers and wearing my ICEBUGS, especially if its really Icy, running in deep snow is probably one of my favourites. Some of the locals called me mad, but from the UK, snow is still fun for me!
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Old 11-05-2012, 07:28 AM   #29
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good to hear



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Old 11-05-2012, 07:55 AM   #30
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Day 10 - 60 min run.

Temp around 14 and Rain, rain, more rain and extra rain
Avg H Max H
1 4:50.2 1.00 4:50 119 142
2 5:09.7 1.00 5:10 149 155
3 4:56.9 1.00 4:57 151 155
4 5:28.5 1.00 5:28 157 164
5 5:51.1 1.00 5:51 159 165
6 5:30.6 1.00 5:31 159 164
7 5:47.2 1.00 5:47 158 164
8 5:42.8 1.00 5:43 158 164
9 5:16.0 1.00 5:16 156 159
10 5:38.2 1.00 5:38 159 164
11 5:26.6 1.00 5:27 159 162
12 :23.6 0.07 5:35 158 160
summary
1:00:01.2 11.07 5:25 154 165

Enjoyed the run even if it was like running in a monsoon, going to move money around as yesterday's run also showed that my trainers are dead!
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