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Sub 45 minute 10 km R


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Old 20-12-2014, 09:06 PM   #21
Roee
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Icon2 a new PB!!!

Hello TheEd,

I follow the program, on monday I ran 30 minutes easy run

Dis Time Pace Avr.Hr Max.Hr
5.02 30:06.4 6:00 147 166

on Tuesday, I ran 3x5 min@10km pace 1 min easy run

Dis Time Pace Avr.Hr Max.Hr
1 4:10.46 4:10 149 165
1 4:19.25 4:19 171 180
1 4:35.08 4:35 169 179
0.9 3:55.69 4:28 178 180
--------------------------------------------
3.90 17:05.2 4:23 167 180

I didn't use my Garmin as well, but I followed 5 min @ 10 km pace and then 1 min easy run.....so total time was 17:05.2 min.

It was a tough one especially the last 5 min....at the beginning it seems that it is going to be an easy one but I found it an hard one!


wedensday I missed the easy run for 30 min as well as on thursday....so I did it on friday(instaed of a rest day)


Dis Time Pace Avr.Hr Max.Hr
5.33 30:00.4 5:38 125 167

It was a relaxed one. I didn't believe my Garmin which showed that the Avg.Hr was 125!!! I felt along the way that it was much more...close to 150 bpm.


Today was the race day, it was not a really race day because I was running on my own but took it like it was a real one....fortunately a new PB!!! the last one was 49:37 while the new one is 47:19.9!!! feeling satisfied!!!

Dis Time Pace Avr.Hr Max.Hr
1 4:22.80 4:23 144 169
1 4:31.13 4:31 173 175
1 4:38:39 4:38 174 177
1 4:43.34 4:43 174 179
1 4:49.93 4:50 176 182 (23:05.59)----->5km
1 4:54.68 4:55 174 180
1 4:49.96 4:50 175 182
1 4:48.21 4:48 173 181
1 5:01.36 5:01 177 180
1 4:37.97 4:38 178 183
-------------------------------------------------
10 47:19.9 4:44 172 183


It was a good run, what I liked is the pace that I could maintain, at km 8 it started to be a little bit difficult but I overcame it and I have reached my new PB!!! which is 2:18 min less than the old one....

looking forward to reach my target sub 45 min!!!

thank you for encouraging me

Regards,
Roee.
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Old 23-12-2014, 02:33 PM   #22
TheEd
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Congrats Roee .. more to come

be patient, diligent and the results shall follow

TheEd
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Old 23-12-2014, 07:47 PM   #23
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Icon2 1st session has been done!

Hello TheEd,

Thanks for everything.

on sunday I ran 30 min easy run-recovery after race.

Dis Time Pace Avg.Hr Max.Hr
4.86 30:04.1 6:11 144 166


yesterday I went to the gym and didn't run.

Today, I completed my 1st session of the program! with final easy run.

Dis Time Pace Avg.Hr Max.Hr
5.15 30:00.7 5:50 140 161

It was a really fresh one....

so now I am preparing myself to the 2nd session which I would like to start soon.

need your help with ordering the program as well so on 6/2/15 I can go on a real Race!!!

I wish you and your family merry christmas!

Roee.
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Old 28-12-2014, 01:22 PM   #24
TheEd
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You can work the cycles back from the event

you can do an easy build-up week if you want to have things easier over the New Year

over to you

TheEd
Thanks for the wishes R .. all the best to you and yours
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Old 04-01-2015, 08:30 PM   #25
Roee
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Icon2 a week off

Hello TheEd,

Thanks for the greetings...

I started the 2nd session a week ago, did the first 2 days and then I felt very bad, and I found myself sick up to yesterday....now the weather is so cold, impossible to go on running .

I hope it will be an opportunity to come back soon and to go on running...

I took your advise and will start the program on the 19th January so I will be ready to the race on the 6th February.

In the meanwhile, I am going to run and keep fit.

Regards,
Royi.
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Old 05-01-2015, 01:23 PM   #26
TheEd
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Royi, you had your race event and we should learn that maybe you need a little further recovery after an event

you should bounce back well, so be a little patient

keep us informed

TheEd
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Old 16-01-2015, 02:05 PM   #27
Roee
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Icon2 coming back

Hello TheEd,

I am o.k now and would like to start my 2nd session on the 19th, so on 06/02 I'll go to the race I have planned to...

the weather is the problem, it is heavy raining in here and too cold right now...

hope I will cope with it...

have a good weekend....

Cheers,
Roee.
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Old 17-01-2015, 06:49 AM   #28
TheEd
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great stuff R

have a great weekend

TheEd
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Old 21-01-2015, 07:55 PM   #29
Roee
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Icon2 coming back

Hello TheEd,

well, so far everything is great. The 3 days of the program have been done.

on monday - 19/01- I did the easy distance:


Dis Time Pace Avg.HR Max.HR
12.55 1:10.01 5:35 127 165

It was a little bit difficult but when I started to get used to it, it turned to be an easy one.




Yesterday - 20/01 - 30 min easy run

Dis Time Pace Avg.HR Max.HR
5.24 30:00.05 5:44 150 161

It was an hard run! I felt tired.



Today - 21/01 - 3x2km(R2min)

Dis Time Pace Avg.HR Max.HR
2km 8:42.50 4:21 142 180
2km 9:13.90 4:37 177 185
2km 9:50.22 4:56 176 183

The first 2km was great!
The second 2km divided to the first 1km which was o.k whereas the other one was difficult.
The third 2km was very hard, no fuel left in the tank at the end of the run...

I am verry happy, I am back on running. consider the fact that before I have started this session, last time I ran, was on 26/12!!! almost a month without running.

See ya,
Roee.
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Old 22-01-2015, 12:00 PM   #30
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good stuff R, do monitor your morning pulse and become aware of how you recover between sessions and take care of yourself

recovery between sessions is important

and

the results will follow

enjoy

TheEd
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