Sub 33/31 min 10k

Sub 33/31 min 10k

TheEd
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#14

08-04-2009, 03:39 PM

Hi CanRunr

how are the shins doing?

please take things a little easy and don't get too carried away adding doubles if the shins are even a little tender.

Overuse can lead to all kinds of problems so keep providing feedback and stay cautious, you have shown you have talent, so don't kill the machine that can deliver the work

and this session

pm: 6x1km @ 2:59-3:04 w 2 min rest (ran with friends)

a good pace, however your rest is too long and therefore strays away from providing solid 5k speed development

keep it down to a minute rest, this means you may not be able to run as fast however you are developing your 5k speed in the correct manner so we can always develop it further

Please ask questions

The 2k pace is worth attempting but it is of no value if you don't complete the session even if you start getting slower and slower, stick to the 90 second rest. It is this session that determines the 10k

Cheers

TheEd

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Messages In This Thread

Sub 33/31 min 10k - by CanRunr - 17-03-2009, 04:28 PM

Sub 33/31 min 10k - by TheEd - 17-03-2009, 04:57 PM

Sub 33/31 min 10k - by CanRunr - 18-03-2009, 03:34 PM

Sub 33/31 min 10k - by TheEd - 18-03-2009, 04:10 PM

Sub 33/31 min 10k - by CanRunr - 21-03-2009, 02:33 AM

Sub 33/31 min 10k - by TheEd - 21-03-2009, 06:37 AM

Sub 33/31 min 10k - by CanRunr - 23-03-2009, 07:53 PM

Sub 33/31 min 10k - by TheEd - 23-03-2009, 08:07 PM

Sub 33/31 min 10k - by CanRunr - 29-03-2009, 08:19 PM

Sub 33/31 min 10k - by TheEd - 30-03-2009, 06:07 AM

Sub 33/31 min 10k - by CanRunr - 31-03-2009, 01:55 PM

Sub 33/31 min 10k - by TheEd - 31-03-2009, 02:22 PM

Sub 33/31 min 10k - by CanRunr - 08-04-2009, 02:59 PM

Sub 33/31 min 10k - by TheEd - 08-04-2009, 03:39 PM

Sub 33/31 min 10k - by CanRunr - 08-04-2009, 08:28 PM

Sub 33/31 min 10k - by TheEd - 09-04-2009, 06:32 AM

Sub 33/31 min 10k - by CanRunr - 09-04-2009, 04:29 PM

Sub 33/31 min 10k - by TheEd - 09-04-2009, 07:00 PM

Sub 33/31 min 10k - by CanRunr - 10-04-2009, 10:09 PM

Sub 33/31 min 10k - by CanRunr - 16-04-2009, 09:00 PM

Sub 33/31 min 10k - by TheEd - 17-04-2009, 05:02 AM

Sub 33/31 min 10k - by CanRunr - 17-04-2009, 01:54 PM

Sub 33/31 min 10k - by TheEd - 17-04-2009, 01:58 PM

Sub 33/31 min 10k - by CanRunr - 19-04-2009, 07:43 PM

Sub 33/31 min 10k - by TheEd - 19-04-2009, 07:57 PM

Sub 33/31 min 10k - by TheEd - 20-04-2009, 03:22 PM

Sub 33/31 min 10k - by CanRunr - 21-04-2009, 03:29 PM

Sub 33/31 min 10k - by TheEd - 21-04-2009, 08:27 PM

Sub 33/31 min 10k - by CanRunr - 24-04-2009, 12:41 AM

Sub 33/31 min 10k - by TheEd - 24-04-2009, 05:57 AM

Sub 33/31 min 10k - by CanRunr - 28-04-2009, 03:01 PM

Sub 33/31 min 10k - by TheEd - 28-04-2009, 03:52 PM

Sub 33/31 min 10k - by CanRunr - 04-05-2009, 01:28 PM

Sub 33/31 min 10k - by TheEd - 04-05-2009, 01:47 PM

Sub 33/31 min 10k - by CanRunr - 04-05-2009, 07:03 PM

Sub 33/31 min 10k - by TheEd - 04-05-2009, 07:09 PM

Sub 33/31 min 10k - by CanRunr - 08-05-2009, 01:59 PM

Sub 33/31 min 10k - by CanRunr - 12-05-2009, 03:04 PM

Sub 33/31 min 10k - by TheEd - 12-05-2009, 05:52 PM

Sub 33/31 min 10k - by CanRunr - 20-05-2009, 01:16 AM

Sub 33/31 min 10k - by TheEd - 20-05-2009, 09:12 AM

Sub 33/31 min 10k - by CanRunr - 25-05-2009, 04:24 PM

Sub 33/31 min 10k - by TheEd - 25-05-2009, 04:49 PM

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