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Sub45 10km training! began Aug28


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Old 08-01-2017, 10:51 AM   #121
MrM
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5km time?

Hello Ed.

Last 10km was race 10km. time was 41min59sec divided by 2 = 21min
minus 30sec = 20min30sec.
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Old 08-01-2017, 11:13 AM   #122
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good stuff, anything between sub 22 and 21:30 would be good

there is no need to 'bust a gut'

go out at 4.20 pace and see if you can accelerate over the last 2k

enjoy

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Old 08-01-2017, 03:45 PM   #123
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Ok

Ed.
Tomorrow will run 5km.

As your advise, start will 4:20, then keep 3km , last 2km going to be up the pace.

Thanks ^^
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Old 09-01-2017, 08:56 AM   #124
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5km!

Hello Ed.

Firstly, i was overpaced at first 1km! i think this 5km was first 5km training.
little bit inexperienced.
But next time will be decent pace.

2017/01/09
5km 20min49sec
4:04, 4:12, 4:10, 4:12, 4:11

200m x3 dash
34sec, 36sec, 38sec
weight 70.7kg
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Old 10-01-2017, 10:20 AM   #125
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may I ask why you were doing the 3 x 200m dash?

the overall 5k time was favourable, now if you reverse the last 1k with the 1st 1k, then you would be very happy



onwards

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Old 10-01-2017, 10:49 AM   #126
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200m dash

Hello ED.

>may I ask why you were doing the 3 x 200m dash?

I was intention to run last 1km 4:00. But time was 12sec slower.
Then i thought my speed is lacking. -> 200m dash kk

> the overall 5k time was favourable, now if you reverse the last 1k with the >1st 1k, then you would be very happy

yeah... my best 10km's last 5km time was:
0:04:08 0:04:12 0:04:10 0:04:08 0:03:53
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Old 10-01-2017, 01:13 PM   #127
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OK .. best not to do the 200m dash

with running, experience plays a major part in your development

be patient, it will come together over time

enjoy

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Old 10-01-2017, 01:33 PM   #128
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Yes sir kk

Ed

Ok i'm holding on kk

Next menu 1/14(sat) will 2km session.
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Old 12-01-2017, 04:14 AM   #129
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runnershigh?

Hello Ed.

Before 20km run i told , my body feels not tired feels lighter and very comfortable to run. it means i encountered runners high?

today i read below article about runners high. http://www.runnersworld.com/runners-...s/runners-high

what is runners high?
when it will come?

regards.
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Old 14-01-2017, 08:41 AM   #130
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it probably means more that you getting fitter

runners high = producing endorphins

endorphins gives the feeling of euphoria

hope that helps a little

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