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sub 45min 10k plan


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Old 11-10-2015, 04:39 PM   #11
anthonychan
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Join Date: Oct 2015
5th day

Distance 15.98km

Duration 1:28:46

PACE 5:33 min/km

HEART RATE 157 bpm

STRIDE 168 strides/min

KM Dur/Pace Speed HR
1 0:05:54 10.18 155
2 0:05:39 10.67 141
3 0:05:33 10.84 142
4 0:05:32 10.87 144
5 0:05:36 10.73 145
6 0:05:37 10.72 150
7 0:05:46 10.44 164
8 0:05:36 10.74 167
9 0:05:34 10.81 161
10 0:05:29 10.99 185
11 0:05:27 11.04 166
12 0:05:27 11.03 159
13 0:05:24 11.15 158
14 0:05:24 11.13 162
15 0:05:23 11.17 161
16 0:05:24 10.90 161

Any advice ?
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Old 12-10-2015, 04:50 PM   #12
anthonychan
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6th day

Distance 6.15 km

Duration 0:29:49

PACE 4:50 min/km

HEART RATE 161 bpm

STRIDE 163 strides/min


KM Dur/Pace Speed HR
1 0:04:52 12.34 157
2 0:05:00 12.06 160
3 0:04:50 12.44 173
4 0:04:52 12.40 159
5 0:04:46 12.63 160
6 0:04:43 12.75 158
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Old 13-10-2015, 09:59 AM   #13
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try drop your easy & recovery runs towards 140 to 150 bpm in the beginning, to allow better adaptation.

as you progress your pace will speed up at a low heart rate, this is especially good once you start doing tempo runs at 160 to 165 bpm

coming along nicely

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Old 13-10-2015, 04:44 PM   #14
anthonychan
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Join Date: Oct 2015
7th day

tonight i try to control my pace so that it is ard 140-150 bpm as suggestion.
30 mins easy run done.

Distance 5.06 km

Duration 0:29:02

PACE 5:44 min/km

HEART RATE 148 bpm

STRIDE 164 strides/min

KM Dur/Pace Speed HR
1 0:05:39 10.64 138
2 0:05:42 10.56 145
3 0:05:39 10.65 148
4 0:05:40 10.62 152
5 0:06:04 9.90 154

Quote:
Originally Posted by TheEd View Post
try drop your easy & recovery runs towards 140 to 150 bpm in the beginning, to allow better adaptation.

as you progress your pace will speed up at a low heart rate, this is especially good once you start doing tempo runs at 160 to 165 bpm

coming along nicely

TheEd
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Old 14-10-2015, 04:55 PM   #15
anthonychan
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8th day- 6x1k R90 4min10-20

#
duration distance Speed HR
0:01:00 0.10 6.09 112
0:04:18 1.00 14.03 167
0:01:30 0.09 5.51 122
0:04:18 1.00 14.03 153
0:01:30 0.14 5.67 119
0:04:10 1.00 14.47 164
0:01:30 0.13 5.12 164
0:04:24 1.00 13.69 194
0:01:30 0.14 5.50 164
0:04:30 1.00 13.37 178
0:01:30 0.14 5.61 168
0:04:37 1.00 13.04 185
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Old 15-10-2015, 05:10 PM   #16
anthonychan
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9th Day - easy day of 30min running

substitution - cycling

km 15.18
Duration 35:26min
Average Speed 25.70km/h
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Old 15-10-2015, 06:09 PM   #17
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How are you finding everything Anthony

do you feel it is feeling into place quite nicely for you?

TheEd
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Old 15-10-2015, 07:02 PM   #18
anthonychan
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5th day is not that hard, maybe due to i am running in a slow pace at the beginning, my speed is becoming faster thoughout the 16k.

The 8th day is quite tough for me, only the first 4 sets of 1k can keep at 4:10-4:20. is quite exhausted for the last 2 sets, the time is quite slow.
still not confident enough in keeping within 4:30 pace throughout a 10k race.

Quote:
Originally Posted by TheEd View Post
How are you finding everything Anthony

do you feel it is feeling into place quite nicely for you?

TheEd
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Old 18-10-2015, 03:15 PM   #19
anthonychan
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Join Date: Oct 2015
10th day- 16 oct friday(easy day of 1hr running)
5:29MIN/KM
1:00:12 duration
10.95KM

11th day- rest

12th day-18 oct sunday(aim sub 22:30 5k)
4:26MIN/KM
0:22:14 duration
5.01KM
HEART RATE 168 bpm
STRIDE177 strides/min
*Task completed on track.
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Old 19-10-2015, 07:03 PM   #20
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looks like you absorbing the training quite well, training becomes very easy now

so enjoy starting to feel good

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