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Sub 45 Minute 10k


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Old 20-04-2015, 02:43 PM   #11
TheEd
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Join Date: Dec 2007
longer runs are around 90 seconds per k slower . heart rate around 140 bpm

everything changes as you develop

you can start Day 1 tomorrow (tuesday)

enjoy

TheEd
ps.. as you develop, it should be the intention to get up to running 18k as a long run, as this will allow you to race a decent half marathon
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Old 23-04-2015, 03:30 PM   #12
OkieRunner
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Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 1: Tuesday 21Apr2015

Time: 1:06:26
Distance: 10.11km
Pace: 6.34min/k
Average HR: 142bpm

Legs felt fine
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Old 23-04-2015, 03:33 PM   #13
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Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 2: Wednesday 22Apr2015

Time: 27:17
Distance: 4.69km
Pace: 5:49min/km
Average HR: 143bpm

Legs felt good. Pushed 2 kid jogging stroller for 2nd half.
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Old 23-04-2015, 05:07 PM   #14
TheEd
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nice to see you enjoying it

TheEd
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Old 23-04-2015, 09:52 PM   #15
OkieRunner
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Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 3: Thursday 23Apr2015

4 x 2k Today

Lap Time Avg HR Max/Min HR
1 | 9:22 | 159 | 165
R | 2:00 | 130 | 115
2 | 9:22 | 161 | 169
R | 2:00 | 140 | 122
3 | 9:25 | 162 | 168
R | 2:00 | 145 | 129
4 | 9:01 | 171 | 174

I felt really good throughout. Way better than last week but it was also a bit cooler.
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Old 27-04-2015, 12:53 PM   #16
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Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1

Cycle 1 Day 4: Friday 24Apr2015
Rest. No niggles.

Cycle 1 Day 5: Saturday 25Apr2015
Time: 1:29:26
Distance: 15km
Pace: 5:57min/km
Average HR: 145bpm

Cycle 1 Day 6: Sunday 26Apr2015
Rest. Too busy to run today. No niggles.

Start Weight (1Jan2015): 90.7, Current weight: 81.6 kg, Goal Weight (by 5/10/15): 79.4 kg, Ideal Race Weight: 77.1 kg

Last edited by OkieRunner : 27-04-2015 at 01:07 PM. Reason: Added weight
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Old 28-04-2015, 03:40 AM   #17
OkieRunner
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Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 7: Monday 27Apr2015

Time: 30:02
Distance: 4.67km
Pace: 6:26min/km
Average HR: 132bpm

It was pouring down rain today and cool. Everything feels good. Ready for the 6X1k tomorrow.
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Old 29-04-2015, 01:56 AM   #18
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Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 8: Tuesday 28Apr2015

6 x 1k Today

Lap Time Avg HR Max/Min HR
1 | 4:20 | 156 | 165
R | 1:15 | 152 | 137
2 | 4:14 | 162 | 168
R | 1:15 | 149 | 126
3 | 4:16 | 161 | 167
R | 1:15 | 151 | 127
4 | 4:16 | 163 | 170
R | 1:15 | 150 | 129
5 | 4:09 | 163 | 170
R | 1:15 | 152 | 132
6 | 4:03 | 166 | 176

The training went well today. I felt pretty good throughout. Weather was perfect.
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Old 30-04-2015, 08:24 AM   #19
TheEd
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with your weight loss, everything should start getting quicker naturally, make sure to eat to feed the energy needed

coming along nicely, lots more to come by the looks of it

onwards

TheEd
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Old 01-05-2015, 12:53 PM   #20
OkieRunner
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Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1

Cycle 1 Day 9: Wednesday 29Apr2015

Time: 29:41
Distance: 5.07km
Pace: 5:51min/km
Average HR: HRM didn't work today

Run was light and easy. Starting to get a little warm out though.

Cycle 1 Day 10: Thursday 30Apr2015

Time: 1:00:23
Distance: 9.32km
Pace: 6:28min/km
Average HR: 151bpm

This run was a little tough. It was warm out and sun was full on. I may need to change my runs to the morning to keep things cooler. I do have a nice tan line from my running watch though.

Cycle 1 Day 11: Friday 1May2015
Rest today. Legs are a little fatigued today so rest was needed anyway.

Thanks for the feedback above. I am very happy with the weight loss but these last few kgs are the hardest to lose. I'm excited to see what the future holds for my running. It is hard to wait for each day's session because I am used to reading other people's forums and see the training that has been going on for months but now I am having to do it realtime. One day at a time...I am excited for the 5km paced run on Saturday. I plan to run the first 4k at 4:30 pace and speed up for last 1k if possible. Sound like a good plan?
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