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Sub 50min 10k if possible?


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Old 10-05-2015, 08:18 PM   #11
Jambo
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Hi TheEd,

Done my long easy run of 90minutes

15.81 km @ 5:41 per km average.

Felt medium to hard, I had quite a lot of inclines as done it round my village and country lanes very testing.

I'll knock out a couple of easy runs as the schedule says then 5x 1k.

Cheers
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Old 12-05-2015, 06:07 AM   #12
Jambo
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Hi

30minutes easy run done.

5.5km in 28.30 minutes.
Nice and steady to easy the legs off.

Alls feeling good.
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Old 12-05-2015, 11:18 AM   #13
TheEd
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looking forward to the feedback from the 1k session

TheEd
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Old 12-05-2015, 11:38 AM   #14
TheEd
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and now for the 1k session

TheEd
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Old 13-05-2015, 07:15 AM   #15
Jambo
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Hi TheEd,

Here are my 5 x 1K intervals.

1k @ 6.45 Warm up.

1k @ 4.39
Rest 60-90 seconds
2k @ 4.46
Rest 60-90 seconds
3k @ 4.39
Rest 60-90 seconds
4k @ 4.45
Rest 60-90 seconds
5k @4.25

0.5km Cool down!

Heart rate monitor was all over the place going to get new battery for it.

I thought at first I had gone to quick, but seemed to recovery really quick during the rest. I gave a little push on the last Km which took a lot.

Felt good though.

So how's it looking TheED


Cheers

Jambo.
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Old 13-05-2015, 07:50 AM   #16
TheEd
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nice to see the quicker last 1km

go through the cycles, and the results will follow

the more consistent the training, the bigger the payout

and always enjoy

lots more to come

TheEd
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Old 13-05-2015, 10:24 AM   #17
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on we go

enjoy

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Old 15-05-2015, 05:53 AM   #18
Jambo
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Hi TheEd,

Well eased off the legs with a little easy 30 minute run.

5.20km @ 29mins Easy Recovery

Another easy 30 minute run today, then a 5k paced run for Saturday.

Onwards and upwards lol.

Cheers

Jamie.
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Old 15-05-2015, 08:10 AM   #19
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nice Jambo, have a great weekend

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Old 15-05-2015, 07:06 PM   #20
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Hi The Ed,

Popped out a 30 min easy run tonight.

Distance 5.61km
30 minutes @ 5:21 pace

Felt nice and east tonight, may go and do a park run in the morning. See if I can give it a steady and manageable under 25 minutes.


You have a good weekend and speak soon.

Jambo.
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