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Sub45 10km training! began Aug28


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Old 24-12-2016, 11:50 AM   #111
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have a great festive season Mr.M and look after yourself over this period

catch you soon

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Old 25-12-2016, 05:22 AM   #112
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2km session!

Today was great day.

Didnt run 10km, but run 2km session.
Because of my friend got cold couldnt make to run with me. then i change plan to 2km session. My wife and daughter had playing around near playground.

Time is below. not too hard.

2016/12/25
11km 47min42sec
2kmx5 (each rest 200m jog)

1. 4:15, 4:10 ( 1:11)
2. 4:15, 4:19 ( 1:20)
3. 4:16, 4:20 ( 1:22)
4. 4:17, 4:18 ( 1:26)
5. 4:08, 4:05
Weight 69kg

Have a great festive days ^^
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Old 29-12-2016, 10:20 AM   #113
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will be interesting to see if you gain weight over the festive season

onwards

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Old 31-12-2016, 08:10 AM   #114
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2km session!

Hello Ed^^

Is it all your goal 2016 successfull?
And what will do( goal aim) next your ?

This year happens lots of things in my life( private and public).
Public:
1. Lose weight (to 2005 years body shape)
2. Sub42 accomplished.
and others...

Todays time is below. 2016's last training.
See you in next year kk ( next weekend)

2016/12/31
7.2km 31min33sec
1kmx6 set (rest 200m) last rest windsprintß
weight 69kg

1. 4:01 (1:10)
2. 4:04 (1:12)
3. 4:04 (1:12)
4. 3:59 (1:17)
5. 4:03 (1:32)
6. 3:54 (0:55)


onward forward! and wishes success.
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Old 02-01-2017, 12:02 PM   #115
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tops for 2017

focus on getting your 5k to 19:30, and a whole new running world will open up for you

all good this side

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Old 03-01-2017, 11:38 AM   #116
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recent aim 5k 19:30!

Hello Ed!

All right near future aim is 5k 19:30.

Tomorrow will run 20km ( long distance run).
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Old 04-01-2017, 07:32 AM   #117
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20km new pb

Hello ed.

This year's(2017) first training day. 20km = 1hour31min15sec ( NEW PB! before 1hour33min46sec)

Today's condition was good. I felt in 10-15th km , not tired or not too get heated, like a normal running( maybe like a fly?? i dont know how to explain but that feeling is too comfortable to me run).

But last 3km was like always feeling tired kk.
After 19km(last 1km) of course body and mind get lighter.

2017/01/04
20km 1hour31min15sec
1st half 44min59sec
2nd half 46min16sec
weight 69kg

4:31, 4:30, 4:30, 4:31, 4:25, 4:28, 4:30, 4:32, 4:30, 4:32,
4:37, 4:34, 4:34, 4:35, 4:40, 4:41, 4:43, 4:42, 4:42, 4:28


onward forward.
5km 19;30 is little bit challenge to me! ( maybe hard)
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Old 05-01-2017, 10:07 AM   #118
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the 19:30 will come in it's on time

once you close to running sub 20 minutes for 5k, the 10k times will drop

enjoy

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Old 05-01-2017, 10:13 PM   #119
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5km! first challenge

Hello Ed. Thanks for the reply.

Ok lets see on 1/9(monday), trying to 5km sub20.
Little bit weak hearted kk

regards.
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Old 08-01-2017, 09:58 AM   #120
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look to run your last 10k time divided by 2 then subtract 30 seconds.

have you got that time?

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