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Sub45 10km training! began Aug28


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Old 02-07-2017, 02:37 PM   #151
MrM
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Thanks Ed.

2nd cycle is coming on Tuesday.

Be ready my legs kk btw no after effects.

2km is my favorite training! If i could do this menu steady pace and effort this will bring me good 10km time! (race day's first 6km is like 2km training pace and last 4km is like 1km training and 400m pace training)

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Old 06-07-2017, 03:36 PM   #152
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2017.7.6
Day 3 2km session

1st 2km: 4:08, 4:06
2nd 2km: 4:03, 4:04
3rd 2km: 4:12, 4:17
4th 2km: 4:18, 4:23
5th 2km: 4:15, 4:04

rest 1:30 each
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Old 10-07-2017, 08:21 AM   #153
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MrM interesting to see you working on pace judgement to finish stronger

can only set you up for the future racing

enjoy

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Old 10-07-2017, 04:57 PM   #154
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TheEd , yes.

You always said to me slow start and strong finish.
I didnt understand why this is so important this 2 years kk
Now i realize strong finish is gave me confidence and good time.

2km session time was best time until today. And looking forward to personal best ( 40min50sec ~) this time on 22/Jul 10km.
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Old 11-07-2017, 03:37 PM   #155
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1km x 6set session.

Night training 1km x 6set done !

1. 4min00sec

2. 3min57sec

3. 4min02sec

4. 3min59sec

5. 4min00sec

6. 3min50sec

each 60sec rest.
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Old 14-07-2017, 08:17 AM   #156
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pace looks good, rolling in the right direction

onwards

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Old 16-07-2017, 06:31 AM   #157
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2017.7.16
5km pace race
3:55, 4:17, 4:13, 4:13, 4:01

20:42
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Old 18-07-2017, 11:15 AM   #158
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the natural speed is still there, should all come back into place quite nicely

onwards

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Old 18-07-2017, 02:10 PM   #159
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Thanks for the reply Ed.

today was 400m x 10set.

400m x 10set rest 1min each
1:35, 1:29, 1:28, 1:27, 1:27
1:27, 1:28, 1:28, 1:28, 1:25

slow start steady middle and strong finish.


Recently weather is too hot and hard to take a pace constantly.
But the shower after training is like a heaven kk
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Old 21-07-2017, 10:13 AM   #160
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looking good MrM

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ps.. sending you a PM
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