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Sub 50 for 10km


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Old 22-12-2016, 03:07 AM   #11
RunChris
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Ok noted on that. Will try to do cycling for recovery.

Completed 5x1k inverval
1. 4:30 138
60s rest
2. 4:36 137
90s rest
3. 4:32 158
90s rest
4. 4:34 170
120s rest
5. 4:38 173

Struggling with the last set, legs feel tired and took a longer rest before it.
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Old 23-12-2016, 08:09 AM   #12
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I plan to do at 5k paced run this Sunday and then reset the training cycle on next Tuesday with Day 1 (60 to 70min easy distance)

Hope I can stick to the 3,5,8 days since I will be overseas for holidays during that period, prob there wont be any easy runs in between those days just walking.
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Old 24-12-2016, 11:43 AM   #13
TheEd
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do what you can do over this holiday period and see what can be done in the New Year

have a great time

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Old 27-12-2016, 08:58 AM   #14
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Thank you. Did a warm up followed by a 5km time trial on Xmas day

Time taken: 23:54
Splits and HR:

1. 4:48.7 143
2. 4:47.7 165
3. 4:49.4 167
4. 4:51.1 163
5. 4:36.8 170

Happy with the timing for 5k, finally broke the 24mins.
Merry Xmas and a Happy New Year.
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Old 29-12-2016, 10:20 AM   #15
TheEd
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sub 24, sets you up pretty well for future development

nice going

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Old 05-01-2017, 06:05 AM   #16
RunChris
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Did 5 x 1k Interval on Tuesday with 1 min rest in between, did not run on track so may no be accurate, splits and HR:

1 4:43.9 134
2 4:48.0 166
3 4:31.9 169
4 4:31.7 171
5 4:21.6 173
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Old 05-01-2017, 09:39 AM   #17
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good session, starting slower and building up the pace

onwards

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Old 09-01-2017, 05:00 AM   #18
RunChris
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Did a 5km time trial on track the day before in 23:50
Weather was hot and humid but managed to complete the 5k

Split and HR:
1. 4:50.9 155
2. 4:46.5 170
3. 4:45.8 172
4. 4:45.7 173
5. 4:40.5 175

Thinking whats the best way to run this weekend for the 10k?
First 5k at 5min pace, then last 5k try to push for 4:50?
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Old 09-01-2017, 06:38 AM   #19
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take a look at this article:

Race Your Best 10km

http://www.time-to-run.com/training/...-best-10km.htm

this takes time to achieve, the more you practise the method, the more successful your results shall become

enjoy

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Old 14-01-2017, 01:57 PM   #20
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Hi TheEd,

I just finished my 10k race with a timing of 49:33 and happy with my timing.
Thanks again for all the tips and advice.

1. 4:28.9 168
2. 4:54.3 174
3. 5:09.4 171
4. 5:20.7 167
5. 4:58.7 171
6. 5:03.3 171
7. 5:07.8 170
8. 5:11.6 166
9. 5:00.6 166
10. 4:18.1 168

Will be going back to training for half and full marathons. Cheers.
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