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Sub 45 minute 10 km R


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Old 23-01-2015, 03:17 PM   #31
Roee
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Hello TheEd,

Well, I am trying to keep everything under control, so far, it is great, hope to keep it up.

Today I did the longest run:

Dis Time Pace Avg.HR Max.Hr
19.31 1:51.52 5:48 155 175

I felt good. Looking forward to continue the program...

Enjoy your weekend,

Roee.
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Old 29-01-2015, 04:54 PM   #32
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Hello TheEd,

Everything is going according to the programe.


Day 6 - I did the 30 min easy run

5.49 km 30:01.2 min 5:28 min/km 140 Avg.HR 168 Max.HR


Day 7 - I did the 30 min easy run

5.7 km 30:02.1 min 5:16 min/km 144 Avg.HR 163 Max.HR


Day 8 - 5X1km @ R90

Dis Time Pace Avg.HR Max.HR
---------------------------------------------------
1 4:05.89 4:06 121 151
1 4:06.17 4:06 160 169
1 4:25.72 4:26 165 179
1 4:20.78 4:21 158 182
1 4:29.07 4:29 167 181
---------------------------------------------------
5 21:32.4 4:18 155 182

It was a nice run.

The 3rd km was hard, and the last km was very hard....but alltogether were o.k!

Day 9 - I did the 30 min easy run

5.8 km 30:01.9 min 5:11min/km 158 Avg.HR 168 Max.HR

Yesterday I missed the run....today is a rest day and tomorow I am going on the 5km @ 10 km pace!!!

see ya,
Roee.
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Old 30-01-2015, 02:53 PM   #33
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Looks good . let us know how the paced run goes

congrats on completing the 1k session

TheEd
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Old 02-02-2015, 10:12 PM   #34
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Hello TheEd,


Day 12 - 5k paced run , started o.k but stopped because after 2 km's I felt I should do it. I completed the run with breaks between each km.

km time pace avg.hr max.hr
----------------------------------------------------
1 4:20.25 4:20 155 176
2 4:28.86 4:29 170 177
3 4:31.35 4:31 162 179
4 4:26.11 4:26 160 178
5 4:07.77 4:08 163 180
----------------------------------------------------
5 21:57.7 4:23 163 180


Day 13 - 10 km easy run

In contrast to yesterday, today the run was pretty good.

10 km - 50:24.4 min - 5:02 min/km - 162 Avg.Hr - 178 Max.Hr.

it was a smooth one without any effort.
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Old 02-02-2015, 10:29 PM   #35
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Hello TheEd,


Day 14 - 30 min easy run

5.72 km - 30:01.3 min - 5:15 min/km - 159 Avg.Hr - 173 Max.hr.

felt very calm.


Day 15 - 3X5 min @ 10 km pace 1min easy

Km time pace avg.hr max.hr
-------------------------------------------------
1.24 5:00.1 4:02.8 165 180

1.16 5:01.3 4:18.1 157 169

1.14 5:01 4:26.48 152 161
-------------------------------------------------
3.54 17:02.4 4:15 158 180


The 1st interval was great, I needed to reduce the velocity and to save power to the left ones.

The 2nd one was o.k, I succeeded maintaining a great pace.

The 3rd one was an hard one, but on the other side, I didn't push myself and there was a fuel remaining in the tank....

Hope to relax in the next few days until the race!

Regards,
Roee.
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Old 03-02-2015, 03:24 PM   #36
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good stuff R . may it all be successful

enjoy

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Old 04-02-2015, 07:35 PM   #37
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Hello TheEd,


Day 16 - missed the run.

Day 17 - 30 min easy run, 5.62 km - 5.21 min/km - 150 Avg.Hr

was a relaxed one.

The race day is coming on friday, hope to enjoy it!

any tips?

see ya,
Roee.
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Old 05-02-2015, 09:47 AM   #38
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don't start off too quick and try to build up the pace over the 2nd half of the race

stay relaxed, calm and enjoy

good luck

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Old 06-02-2015, 10:16 AM   #39
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Hello TheEd,

Day 19 - The race is done. I felt very good along the way, and enjoyed it.

The result is very close to my PB, a little bit better, but I am not too worried about it, as you said be patient, diligent and the results shall follow
I am waiting to see the formal result.


Km Time Pace Avg.Hr Max.Hr
---------------------------------------------------
1 4:42.39 4:42 162 171
2 4:39.09 4:39 166 178
3 4:39.22 4:39 92 142
4 4:49.03 4:49 81 82
5 4:44.71 4:45 81 82----------> 23:34.44
6 4:56.13 4:56 81 82
7 4:53.30 4:53 80 82
8 4:48.74 4:49 81 83
9 4:42.93 4:43 82 83
10 4:23.23 4:23 83 87
----------------------------------------------------
10 47:18.8 4:44 99 178


something looks strange with my garmin, it couldn't be the bpm that it showed.

I am going to complete the session and then on the 27/2 I am going on an half maraton, just for fun, without any target!

how should I arrange myself to this event?

Thank you for everything,
Roee.
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Old 06-02-2015, 10:25 AM   #40
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Icon2 The formal result

Hello TheEd,

I have just got the formal result:

Time Pace
0:47:14 min 4:43 min/km

at my category age: 30-39, I am located 9! don't know the number of the participants.

See ya,
Roee.
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