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+--- Thread: Sub 45 minute 10 km R (/Thread-Sub-45-minute-10-km-R)
Sub 45 minute 10 km R - Roee - 23-01-2015
Hello TheEd,
Well, I am trying to keep everything under control, so far, it is great, hope to keep it up.
Today I did the longest run:
Dis Time Pace Avg.HR Max.Hr
19.31 1:51.52 5:48 155 175
I felt good. Looking forward to continue the program...
Enjoy your weekend,
Roee.
Sub 45 minute 10 km R - Roee - 29-01-2015
Hello TheEd,
Everything is going according to the programe.
Day 6 - I did the 30 min easy run
5.49 km 30:01.2 min 5:28 min/km 140 Avg.HR 168 Max.HR
Day 7 - I did the 30 min easy run
5.7 km 30:02.1 min 5:16 min/km 144 Avg.HR 163 Max.HR
Day 8 - 5X1km @ R90
Dis Time Pace Avg.HR Max.HR
---------------------------------------------------
1 4:05.89 4:06 121 151
1 4:06.17 4:06 160 169
1 4:25.72 4:26 165 179
1 4:20.78 4:21 158 182
1 4:29.07 4:29 167 181
---------------------------------------------------
5 21:32.4 4:18 155 182
It was a nice run.
The 3rd km was hard, and the last km was very hard....but alltogether were o.k!
Day 9 - I did the 30 min easy run
5.8 km 30:01.9 min 5:11min/km 158 Avg.HR 168 Max.HR
Yesterday I missed the run....today is a rest day and tomorow I am going on the 5km @ 10 km pace!!!
see ya,
Roee.
Sub 45 minute 10 km R - TheEd - 30-01-2015
Looks good . let us know how the paced run goes
congrats on completing the 1k session
TheEd
Sub 45 minute 10 km R - Roee - 02-02-2015
Hello TheEd,
Day 12 - 5k paced run , started o.k but stopped because after 2 km's I felt I should do it. I completed the run with breaks between each km.
km time pace avg.hr max.hr
----------------------------------------------------
1 4:20.25 4:20 155 176
2 4:28.86 4:29 170 177
3 4:31.35 4:31 162 179
4 4:26.11 4:26 160 178
5 4:07.77 4:08 163 180
----------------------------------------------------
5 21:57.7 4:23 163 180
Day 13 - 10 km easy run
In contrast to yesterday, today the run was pretty good.
10 km - 50:24.4 min - 5:02 min/km - 162 Avg.Hr - 178 Max.Hr.
it was a smooth one without any effort.
Sub 45 minute 10 km R - Roee - 02-02-2015
Hello TheEd,
Day 14 - 30 min easy run
5.72 km - 30:01.3 min - 5:15 min/km - 159 Avg.Hr - 173 Max.hr.
felt very calm.
Day 15 - 3X5 min @ 10 km pace 1min easy
Km time pace avg.hr max.hr
-------------------------------------------------
1.24 5:00.1 4:02.8 165 180
1.16 5:01.3 4:18.1 157 169
1.14 5:01 4:26.48 152 161
-------------------------------------------------
3.54 17:02.4 4:15 158 180
The 1st interval was great, I needed to reduce the velocity and to save power to the left ones.
The 2nd one was o.k, I succeeded maintaining a great pace.
The 3rd one was an hard one, but on the other side, I didn't push myself and there was a fuel remaining in the tank....
Hope to relax in the next few days until the race!
Regards,
Roee.
Sub 45 minute 10 km R - TheEd - 03-02-2015
good stuff R . may it all be successful
enjoy
TheEd
Sub 45 minute 10 km R - Roee - 04-02-2015
Hello TheEd,
Day 16 - missed the run.
Day 17 - 30 min easy run, 5.62 km - 5.21 min/km - 150 Avg.Hr
was a relaxed one.
The race day is coming on friday, hope to enjoy it!
any tips?
see ya,
Roee.
Sub 45 minute 10 km R - TheEd - 05-02-2015
don't start off too quick and try to build up the pace over the 2nd half of the race
stay relaxed, calm and enjoy
good luck
TheEd
Sub 45 minute 10 km R - Roee - 06-02-2015
Hello TheEd,
Day 19 - The race is done. I felt very good along the way, and enjoyed it.
The result is very close to my PB, a little bit better, but I am not too worried about it, as you said be patient, diligent and the results shall follow
I am waiting to see the formal result.
Km Time Pace Avg.Hr Max.Hr
---------------------------------------------------
1 4:42.39 4:42 162 171
2 4:39.09 4:39 166 178
3 4:39.22 4:39 92 142
4 4:49.03 4:49 81 82
5 4:44.71 4:45 81 82----------> 23:34.44
6 4:56.13 4:56 81 82
7 4:53.30 4:53 80 82
8 4:48.74 4:49 81 83
9 4:42.93 4:43 82 83
10 4:23.23 4:23 83 87
----------------------------------------------------
10 47:18.8 4:44 99 178
something looks strange with my garmin, it couldn't be the bpm that it showed.
I am going to complete the session and then on the 27/2 I am going on an half maraton, just for fun, without any target!
how should I arrange myself to this event?
Thank you for everything,
Roee.
Sub 45 minute 10 km R - Roee - 06-02-2015
Hello TheEd,
I have just got the formal result:
Time Pace
0:47:14 min 4:43 min/km
at my category age: 30-39, I am located 9! don't know the number of the participants.
See ya,
Roee.