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Sub 45 Minute 10k


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Old 01-05-2015, 03:13 PM   #21
TheEd
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sounds like a plan for the paced run

hope it goes well

TheEd
ps.. nice to see you enjoying it
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Old 02-05-2015, 07:15 PM   #22
OkieRunner
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Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 12: Saturday 2May2015

5k Paced Run

KM Min/KM HR
1 4:39 161
2 4:27 169
3 4:31 172
4 4:21 175
5 4:22 177
Total 22:27 170

It was a tough run today but felt good to come in under 22:30. I had a hard time keeping pace at first because of running against the wind.

1 more week until I race a 10k. Any changes needed to the sub 45 schedule or should I just follow it as is?
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Old 04-05-2015, 12:10 PM   #23
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Location: Oklahoma City, OK
Cycle 1 Day 13: Sunday 3May2015

Time: 1:03:56
Distance: 10.25km
Pace: 6:14min/km
Average HR: 141bpm

Run was nice and easy today. The weather was a bit cooler today.
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Old 04-05-2015, 01:19 PM   #24
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change the session to 3 x 5 minutes paced with 2 to 3 minutes in-between for Tuesday

a nice and enjoyable session without taking too much strain

then the rest of the week run down stays the same

TheEd
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Old 05-05-2015, 12:27 PM   #25
OkieRunner
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Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 14: Monday 4May2015

Time: 31:11
Distance: 4.98km
Pace: 6:15min/km
Average HR: 142bpm

Really warm run today. Ran with the wife and pushed jogging stroller half the time. Feeling fine.


Start Weight (1Jan2015): 90.7, Current weight: 80.7 kg, Goal Weight (by 5/10/15): 79.4 kg, Ideal Race Weight: 77.1 kg

Last edited by OkieRunner : 07-05-2015 at 03:20 PM. Reason: Format
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Old 07-05-2015, 03:25 PM   #26
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Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1

Cycle 1 Day 15: Tuesday 5May2015

3x5 Fartlek session with 2.5 minute rest between. Kept 4:35 min/km pace.

Pace felt hard to keep up with today for some reason. The run still went well though.

Cycle 1 Day 16: Wednesday 6May2015
Lack of energy so I took it as a rest day.

What are your thoughts about what pace I should run my 10k race on Saturday? I was thinking to start at 4:30 for first 1k, then settle into 4:40 until 8k, then push from there.
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Old 08-05-2015, 06:36 AM   #27
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worth giving it a go Okie

good luck for tomorrow and enjoy

TheEd
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Old 09-05-2015, 03:24 PM   #28
OkieRunner
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Location: Oklahoma City, OK
Cycle 1 Day 19: Saturday 9May2015

10k race today. It was another PB! Almost made it under 46 min but didn't quite get there. I didn't start off quite as fast as I wanted. The weather was perfect and the course was nice and flat.

KM Min/KM HR
1 4:34 159
2 4:39 165
3 4:46 167
4 4:41 167
5 4:39 170
6 4:41 171
7 4:42 170
8 4:43 171
9 4:34 173
10 4:10 176
11 0:08 175
Total 46:18 169 4:37min/km

I'll be out for a while (10 days or so) so after that it's

What is your suggested 2k times? 8:50-9:00?
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Old 12-05-2015, 11:01 AM   #29
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congrats on the PB, Okie

your pace for the 2k looks suitable, ease into the session and try keep it consistent, don't go hard and then get slower, rather start off cautious and build up the pace so you achieve a positive session

all looking good

TheEd
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