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Sub45 10km training! began Aug28


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Old 13-06-2017, 03:46 PM   #141
MrM
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Its great.

Next day of race no muscle hurt and feels lighter than always.

Saturday 10km race
Sunday 20min jogging
Monday rest
Tuesday(Today) 1hour10min slow jogging ( about 10k)

1hour10min = 22min28(go to round course)+ 6min42 (1km) + 6:48(1km)+ 6:41(1km) + 6:32(1km) + 21min32 ( back to home)


From now on i will do slow jogging in rest day.
And weekday will do training menu.
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Old 14-06-2017, 02:31 PM   #142
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Day2

Done 30min easy run.
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Old 15-06-2017, 03:31 PM   #143
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Day 3

2km x 5 set/ with each rest 200m done.
1st 2km: 4:22, 4:29 (rest 1:23)
2nd 2km: 4:39, 4:42 (rest 1:27)
3rd 2km: 4:46, 4:44 (rest 1:24)
4th 2km: 4:34, 4:32 (rest 1:21)
5th 2km: 4:22, 4:00 (rest 1:29)
All 11km = 52:18

I thought decent start and strong finish.

But middle was just a bit slower.

Good 2km training.
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Old 20-06-2017, 10:31 AM   #144
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looking forward to feedback after the 1k session



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Old 20-06-2017, 02:04 PM   #145
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Thanks. After 2hours i will run 1k session.


My motivation is , i will run again December 10km race. last year was PB 41min59sec.

This year will be sub40! goal.

Then i started from now the training to accomplish this goal.
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Old 20-06-2017, 03:55 PM   #146
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Day8

1km session done. btw i bought garmin ( good gps and good HR monitor of course ANT+ is best)

1. 4:20 ( rest 1min) avrHR 160
2. 4:06 ( rest 1min) avrHR 157
3. 4:03 ( rest 1min) avrHR 160
4. 4:03 ( rest 1min) avrHR 163
5. 4:05 ( rest 1min) avrHR 164
6. 3:48 ( rest 1min) avrHR 171
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Old 21-06-2017, 10:41 AM   #147
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quite a scorcher the last 1k

coming along nicely

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Old 21-06-2017, 03:28 PM   #148
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easy day easy go.

On saturday will be 5km.
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Old 01-07-2017, 01:45 PM   #149
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2017.7.1
Race day 10km

42min55sec

4:11, 4:18, 4:16, 4:22, 4:19
4:25, 4:20, 4:19, 4:15, 4:05


2017.6.30
rest

2017.6.29
30min easy 6x1min fast with 1min slow 1min race pace

2017.6.28
easy 40min

2017.6.27
10x 400m R 60, 400/86sec

400m x 10set done
1:27, 1:32, 1:29, 1:28, 1:27,*
1:26, 1:30, 1:29, 1:25, 1:25

2017.6.26
30min easy

2017.6.25
1hour easy
9.43km

2017.6.24
5K paced run aim sub20

20min57sec
4:23, 4:15, 4:12, 4:10, 4:07
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Old 02-07-2017, 10:34 AM   #150
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coming along quite nicely MrM

onwards

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