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+--- Thread: Sub45 10km training! began Aug28 (/Thread-Sub45-10km-training-began-Aug28)
Sub45 10km training! began Aug28 - MrM - 11-10-2014
Hello TheEd!
Done! sub45 complete!
I am now very happy^^
result is:
Total: 43min57sec
1km 4:20, 159bpm
2km 4:21, 162bpm
3km 4:15, 166bpm
4km 4:30, 166bpm
5km 4:30, 167bpm
6km 4:30, 167bpm
7km 4:30, 169bpm
8km 4:29, 170bpm
9km 4:23, 171bpm
10km 4:09, 174bpm
It's great i have stable pace at 4km~8km (all ~4:30)
In stretch my hamstring have little hurt. but in the run its nothing.
Sub45 10km training! began Aug28 - TheEd - 11-10-2014
well done MrM and very nice going
try to give yourself some nice recovery before planning towards the next goal
enjoy
TheEd
Sub45 10km training! began Aug28 - MrM - 11-10-2014
Thanks TheEd^^
Ok ^^ I will rest some time. :yes:
Before rest i will announce my next plan!
10km sub40!
but i had just knew this will take some time.
I will have tournament Dec 7th 10km. for this time sub40 is bit severe.
of course firstly, 5km sub 20 is considerable.
MrM
Sub45 10km training! began Aug28 - MrM - 13-10-2014
Today off day was good rest
Plank 6min
Sub45 10km training! began Aug28 - MrM - 14-10-2014
Hello TheEd
Recently my legs hurt is gone.
Rested very long kk
Ok. Whats our training for new goal 10km sub40.
If there is no i will do the same training sub45 little while.
Is this ok? any advise will welcome ^^
MrM
Sub45 10km training! began Aug28 - TheEd - 15-10-2014
no reason not to do the sub 45 minute 10k program cycle for another 3 weeks
you can only benefit by getting everything to work correctly for you
on we go
TheEd
Sub45 10km training! began Aug28 - MrM - 08-12-2014
Hello long time no see.
after october 12th
My training stopped till today. --;
Yesterday Dec07th i have had race of 10km.
time was:
45min57sec
FYI detailed time:
km1: 4:25 HR: 175
km2: 4:52 HR: 185
km3: 4:45 HR: 178
km4: 4:39 HR: 178
km5: 4:37 HR: 180
km6: 4:39 HR: 181
km7: 4:25 HR: 180
km8: 4:37 HR: 179
km9: 4:43 HR: 179
km10: 4:38 HR: 180
There is problem.
after 3month training till october, i had some hamstring fatique which is like when i stretch its hurt.
Sub45 10km training! began Aug28 - TheEd - 08-12-2014
welcome back MrM .. depending on your age, the hamstring can be a nagging injury which can take a long time to get rid of
allow yourself recovery after your 10k and don't look to be running hard until ready and recovered
on we go
TheEd
Sub45 10km training! began Aug28 - MrM - 08-12-2014
Hello TheEd
Thanks for the reply.
I will not run harder for a while.
What is the best and fast recovery method? icing, massage, stretch?
and also hamstring muscle build up or else?
I want to run sub40 10km. next year's race.
and want to change thread title to: Aiming sub40 10km! :whistle:
thanks, MrMendee
Sub45 10km training! began Aug28 - TheEd - 30-04-2015
how are we doing MrM, it has been a while
TheEd