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Sub45 10km training! began Aug28


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Old 06-09-2014, 03:19 PM   #11
MrM
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Next schedule

>nice start MrM

Thanks TheEd.

>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

Ok.


>do you have your route marked out for the 2k session and 1k session
1k route is already have.

There is problem on 2k.
I cant find good route for 2k. Nearly place have too many traffic lights.
Until Thursday continue searching 2k route.

>all ok?
Got it!

Mendee
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Old 08-09-2014, 09:24 AM   #12
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OK .. try to find a route where there is not much distractions etc .. even if it is a little off-road, as long as you use the route for your sessions we can still get the training needs

TheEd
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Old 08-09-2014, 11:08 AM   #13
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please take a look at this link for the 10k Training Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

see if you able to work out what your 2k pace will be from this

will await your reply and then work further

TheEd
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Old 11-09-2014, 01:27 PM   #14
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4x2km DONE!

2014/9/11
DonE!
4x2km 34min45 sec

2km : -8min29sec(4:04, 4:25)
2km : -8min51sec(4:17, 4:34)
2km : -8min44sec(4:14, 4:30)
2km : -8min41sec(4:14, 4:27)

9/9,10 did nothing! ><;

Although today's 4x2km was not too difficult. Why am i getting too tired 8/31th's 2km session ? Didnt get it...
But Today, I was relaxed and could run all 2km 8min50sec. except 2nd 2km ><(1sec over)
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Old 11-09-2014, 03:43 PM   #15
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MrM ... some sessions can go like this, where the runner feels tired

as you develop hopefully you run quicker and do not feel as tired

however, you have been training for a little while now, so the combined fatigue will also catch-up

TheEd
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Old 12-09-2014, 02:52 AM   #16
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Thanks

TheEd thanks

Next week on Thursday, i am going to try sub45.


Is it hard to do accomplish ? What do you think?
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Old 14-09-2014, 12:41 PM   #17
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done 5km!

2014/9/14
5km 22min30sec

4:29
4:31
4:34
4:38
4:18
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Old 15-09-2014, 11:57 AM   #18
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how did the run go for you MrM

nice looking session

TheEd
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Old 16-09-2014, 02:02 PM   #19
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^^

TheEd hello.

Thanks for your advise always.

5km session was pretty easy. (mm not too easy)

after 5km, i had run uphill 70m dash. (all 13sec) 2x3set
(i thought this will help some muscle training and power)

Then i have rest until thursday. I will challenge sub45!
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Old 16-09-2014, 02:33 PM   #20
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No MrM .., only do what is on the program and what is instructed, please

what the extra session would have done for you is to only fatigue you further which is of no value

less is better and with improvement there will be an increase training intensity etc

everything is panned towards progression

TheEd
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