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Sub 45 Minute 10K by Sat Sept 13


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Old 21-09-2015, 11:25 AM   #121
TheEd
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congrats chim, it is interesting to note that your pulse doesn't climb that hey

can you remind me what your morning / lowest pulse is again?

this is looking good, 20:47 through the first 5k and you hung in the there

as you develop, a 20:30 through the first 5k and a stronger 2nd half will set you up nicely

there is no rush, let it come naturally and enjoy the racing and training

well done

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Old 09-11-2015, 05:43 AM   #122
chim
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Have a 10K coming up on November 15. Training so far in this cycle:

5 X 2K R 90s
8:18 / 8:18 / 8:17 / 8:19 / 8:15

6 X 1K R 60s
3:57/3.53/3:55/3:55/3:57/3:50

5K Pace Run - 20:38
4:01/4:08/4:11/4:10/4:09
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Old 09-11-2015, 10:44 AM   #123
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wow chim, your 1k session has really come on, this augers well for your future development and racing

that 20:30 through the 1st 5k looks doable

nice

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Old 16-11-2015, 08:09 AM   #124
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sub 41

Ran a sub 41 today

Chip time was 40:14 - although course appeared to be short on my Garmin so I continued to run past the finish line to get the full 10K.

Here were my splits according to my garmin. Pancake Flat Course, but 20-25 km headwinds between the 6-8k today.

1 3:47.8
2 3:55.0
3 4:03.1
4 3:58.2
5 4:09.5
6 4:15.6
7 4:14.7
8 4:13.3
9 4:07.8
10 3:57.2

Garmin time: 40:41

5k split 19:53
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Old 16-11-2015, 11:38 AM   #125
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this is great chim, I take it that is a PB for 5km

as you develop, you will have less of a fall off between 6 & 9km

do not rush things now, keep it simple, don't try to run faster in the quality sessions, focus on getting the balance with doing the long runs correctly, so as to develop aerobic aspects which build instead of breaking down

you can take a margin from the 10k time, for runs up to 1hr and 12k, you run at 1 minute per k slower than the 10k pace, say 5.05 to 5.10 per k

18k to 25k, 90 seconds per k slower than 10k pace

once you work on this, you compare your pulse in relation to your pace

as things get better, your pace will improve when running at pulse

weigh yourself now, so you know your 'fighting weight / best race weight'

congrats again, and very much more to come but do not going looking for results at this moment

onwards

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