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Sub45 10km training! began Aug28


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Old 03-09-2014, 01:46 PM   #1
MrM
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Icon7 Sub45 10km training! began Aug28

Thank you for invite me admin TheEd^^

I began sub45 10km training in Aug 28.
Today 6th day.

Till today i was done below results:

Aug29: 60min easy distance
Aug30: 30min easy run
Aug31: 2x2k(4,14:4,25) 2x1k(4,30:4,25) there is no power left after 2km!
Sep1: Rest! it was good kk
Sep2: Longest run: 2hour2min (23km)
Sep3(Today): 30min easy run

NExt i enjoying 8th day's 6x1k! i believe i can do !


BTW my info:
sex:Male
age:28
height: 176
weight: 80kg(!)
long distance run have less experience.


but i running from this year Jul18 (rest 2days) 10km.
time was 56min, 54min, 55min, 52min, 51min, 48min, 54min, 46min, 49min, 51min, 47min…

then i wanted to challenge myself in sub45min 10km.

Very pleased invited this forum!

by Mendee
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Old 03-09-2014, 02:42 PM   #2
TheEd
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Hi MrM and welcome to the forums

you seem to be quite strong however the pace of the 2k was probably too fast

let's have some easy runs for this week and a 4k time-trial this Saturday, then from that we can provide you with the pace sessions suitable to you

when have you a race planned for?

TheEd
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Old 03-09-2014, 03:39 PM   #3
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Thanks for the reply

Hi TheEd

My race will held in December.

thanks . ok this week is easy run.
And Saturday 4K trial sounds good.
How many set is good? 4k time trial

Mendee
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Old 03-09-2014, 11:52 PM   #4
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Schedule!

Hey there.

I have questions.
1. What is the best weight to accomplish sub 45 10km? Last year my weight was 95kg and My best weight (recent 8 years) is 76kg.

2. Recently i run 1km loop course and measuring by google! and ipad gps. (1km). Asphalt car road. (later i will upload picture)

3. What is mean time-trial run?
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Old 04-09-2014, 11:57 AM   #5
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MrM, set-up a 2k loop which you can use for your future training, this will be used to test you occasionally over 4k as well

once you have the 2k loop, mark off the 1k point as well

then this route can be used for all your paced 2k and 1k sessions

set the route then we can do the 4k 'test' on that loop soon

hopefully this is easy to understand

TheEd
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Old 04-09-2014, 12:25 PM   #6
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Icon7

Hi TheEd.

Thanks for the reply.
Ok i will search 2km loop.

Saturday's 4k , what speed i need to run?

Attached 1km loop which course is now i running.
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Old 04-09-2014, 06:46 PM   #7
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you run the 4k as quick as you can without hurting yourself

start off at a decent pace and finish strongly

from this time we start setting training paces

TheEd
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Old 04-09-2014, 11:23 PM   #8
MrM
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Hi TheEd.

Ok i will run 4k 1 set only. tomorrow! Now i'm getting heated! kk
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Old 06-09-2014, 12:05 PM   #9
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DONE! 4km time trial

Hello TheEd!


Done 4km time trial! ^^

time was 16min39sec.

1st km: 4:08
2 : 4:04
3 : 4:16
4 : 4:11

I was little bit nervous, because first time 4km time trial
then 1,2km pace was getting too high! this affected last 2km!

Mendee
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Old 06-09-2014, 02:27 PM   #10
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nice start MrM

you can do an easy run tomorrow

take a rest day Monday, then 1hr easy on Tuesday with a very light 20 minutes easy or rest on Wednesday

Thursday we shall start with 4 x 2k .. as a starter session

do you have your route marked out for the 2k session and 1k session

will provide pace for Thursday session shortly

all ok?

TheEd
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