Sub 40 Min Training

Sub 40 Min Training

ihenman
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#40

19-07-2010, 02:32 PM

Just a quick update. I've done the long run and the 1000's this morning.

The long run went well, I cut 20% off the top and ended at about 72 Minutes on feet and 13.86 K

For the 1000's this morning I decided to cut one off like I did last week for the 2000's. So I ran 5X 1K rather then 6X.

I also did these on the track which was really forgiving to the legs and I think aided for WAY faster times then I expected.

Here's the splits.

REP1 Ã¢â¬â 3:22 Ã¢â¬â AVG HR 164
REP2 Ã¢â¬â 3:14 Ã¢â¬â AVG HR 173
REP3 Ã¢â¬â 3:16 Ã¢â¬â AVG HR 178
REP4 Ã¢â¬â 3:15 Ã¢â¬â AVG HR 181
REP5 Ã¢â¬â 3:28 Ã¢â¬â AVG HR 183

These are again too fast I believe for me to be getting the benefit from them, what do you think?

I was pretty worn by the last one and could've probably pulled out a 6th in the 3:30-3:45 range, but I am guessing consistency is the key here right?

Rest of this week I have planned:
Tomorrow: 30 Min Easy
Wed: 60 Min Easy
Thur: OFf
Fri: 5K under 20 min Goal

Thoughts and feedback?

Thanks,

Ian

PS I have been running now since last Tuesday without the inserts in my shoes and I have to say I believe it is better. Now I have also made two major adjustments to my running technique including the arm swing you told me about as well as standing taller but with good stretching, still ice after hard works, things seem to be going much better with the shin.

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Sub 40 Min Training - by ihenman - 24-06-2010, 01:53 PM

Sub 40 Min Training - by TheEd - 24-06-2010, 06:49 PM

Sub 40 Min Training - by ihenman - 24-06-2010, 07:29 PM

Sub 40 Min Training - by ihenman - 25-06-2010, 03:33 PM

Sub 40 Min Training - by TheEd - 25-06-2010, 04:01 PM

Sub 40 Min Training - by ihenman - 25-06-2010, 04:34 PM

Sub 40 Min Training - by ihenman - 28-06-2010, 02:04 AM

Sub 40 Min Training - by TheEd - 28-06-2010, 01:28 PM

Sub 40 Min Training - by ihenman - 28-06-2010, 02:40 PM

Sub 40 Min Training - by TheEd - 28-06-2010, 02:52 PM

Sub 40 Min Training - by ihenman - 30-06-2010, 10:21 AM

Sub 40 Min Training - by TheEd - 30-06-2010, 11:12 AM

Sub 40 Min Training - by ihenman - 30-06-2010, 04:33 PM

Sub 40 Min Training - by TheEd - 30-06-2010, 05:10 PM

Sub 40 Min Training - by ihenman - 05-07-2010, 01:49 PM

Sub 40 Min Training - by TheEd - 05-07-2010, 04:06 PM

Sub 40 Min Training - by ihenman - 05-07-2010, 04:46 PM

Sub 40 Min Training - by TheEd - 05-07-2010, 05:11 PM

Sub 40 Min Training - by ihenman - 05-07-2010, 06:05 PM

Sub 40 Min Training - by TheEd - 05-07-2010, 07:26 PM

Sub 40 Min Training - by ihenman - 07-07-2010, 04:55 PM

Sub 40 Min Training - by TheEd - 07-07-2010, 05:05 PM

Sub 40 Min Training - by ihenman - 07-07-2010, 06:47 PM

Sub 40 Min Training - by TheEd - 07-07-2010, 07:21 PM

Sub 40 Min Training - by ihenman - 07-07-2010, 08:01 PM

Sub 40 Min Training - by TheEd - 07-07-2010, 08:58 PM

Sub 40 Min Training - by ihenman - 09-07-2010, 04:43 PM

Sub 40 Min Training - by TheEd - 09-07-2010, 05:27 PM

Sub 40 Min Training - by ihenman - 09-07-2010, 05:45 PM

Sub 40 Min Training - by ihenman - 09-07-2010, 06:59 PM

Sub 40 Min Training - by TheEd - 10-07-2010, 09:27 AM

Sub 40 Min Training - by ihenman - 10-07-2010, 12:56 PM

Sub 40 Min Training - by ihenman - 12-07-2010, 11:23 AM

Sub 40 Min Training - by TheEd - 13-07-2010, 06:50 AM

Sub 40 Min Training - by ihenman - 13-07-2010, 10:25 AM

Sub 40 Min Training - by ihenman - 13-07-2010, 11:18 AM

Sub 40 Min Training - by TheEd - 13-07-2010, 12:12 PM

Sub 40 Min Training - by ihenman - 13-07-2010, 01:23 PM

Sub 40 Min Training - by TheEd - 13-07-2010, 03:34 PM

Sub 40 Min Training - by ihenman - 19-07-2010, 02:32 PM

Sub 40 Min Training - by TheEd - 20-07-2010, 06:19 AM

Sub 40 Min Training - by ihenman - 20-07-2010, 11:01 AM

Sub 40 Min Training - by ihenman - 20-07-2010, 03:37 PM

Sub 40 Min Training - by TheEd - 20-07-2010, 05:59 PM

Sub 40 Min Training - by ihenman - 20-07-2010, 07:03 PM

Sub 40 Min Training - by TheEd - 21-07-2010, 02:46 PM

Sub 40 Min Training - by ihenman - 23-07-2010, 01:48 PM

Sub 40 Min Training - by ihenman - 26-07-2010, 02:41 PM

Sub 40 Min Training - by TheEd - 27-07-2010, 07:39 AM

Sub 40 Min Training - by ihenman - 27-07-2010, 10:38 AM

Sub 40 Min Training - by TheEd - 27-07-2010, 01:52 PM

Sub 40 Min Training - by ihenman - 27-07-2010, 03:23 PM

Sub 40 Min Training - by TheEd - 28-07-2010, 05:24 AM

Sub 40 Min Training - by ihenman - 01-08-2010, 11:26 PM

Sub 40 Min Training - by TheEd - 02-08-2010, 05:53 AM

Sub 40 Min Training - by ihenman - 10-08-2010, 12:51 PM

Sub 40 Min Training - by TheEd - 10-08-2010, 03:06 PM

Sub 40 Min Training - by ihenman - 10-08-2010, 03:49 PM

Sub 40 Min Training - by ihenman - 11-08-2010, 03:04 PM

Sub 40 Min Training - by TheEd - 11-08-2010, 03:14 PM

Sub 40 Min Training - by ihenman - 11-08-2010, 03:52 PM

Sub 40 Min Training - by TheEd - 11-08-2010, 04:58 PM

Sub 40 Min Training - by ihenman - 13-08-2010, 06:33 PM

Sub 40 Min Training - by TheEd - 13-08-2010, 09:03 PM

Sub 40 Min Training - by ihenman - 16-08-2010, 02:58 PM

Sub 40 Min Training - by TheEd - 16-08-2010, 05:38 PM

Sub 40 Min Training - by ihenman - 16-08-2010, 06:09 PM

Sub 40 Min Training - by TheEd - 17-08-2010, 07:49 AM

Sub 40 Min Training - by ihenman - 20-08-2010, 03:01 PM

Sub 40 Min Training - by TheEd - 22-08-2010, 06:40 AM

Sub 40 Min Training - by ihenman - 22-08-2010, 06:02 PM

Sub 40 Min Training - by TheEd - 22-08-2010, 06:06 PM

Sub 40 Min Training - by ihenman - 27-08-2010, 03:23 PM

Sub 40 Min Training - by TheEd - 27-08-2010, 07:05 PM

Sub 40 Min Training - by ihenman - 27-08-2010, 07:10 PM

Sub 40 Min Training - by ihenman - 29-08-2010, 04:30 PM

Sub 40 Min Training - by TheEd - 29-08-2010, 05:05 PM

Sub 40 Min Training - by ihenman - 29-08-2010, 08:30 PM

Sub 40 Min Training - by ihenman - 02-09-2010, 03:05 PM

Sub 40 Min Training - by TheEd - 02-09-2010, 06:55 PM

Sub 40 Min Training - by ihenman - 03-09-2010, 01:04 PM

Sub 40 Min Training - by TheEd - 04-09-2010, 07:02 AM

Sub 40 Min Training - by ihenman - 08-09-2010, 09:39 PM

Sub 40 Min Training - by TheEd - 09-09-2010, 12:24 PM

Sub 40 Min Training - by ihenman - 09-09-2010, 10:39 PM

Sub 40 Min Training - by TheEd - 10-09-2010, 05:08 AM

Sub 40 Min Training - by ihenman - 15-09-2010, 04:27 PM

Sub 40 Min Training - by TheEd - 15-09-2010, 04:43 PM

Sub 40 Min Training - by ihenman - 15-09-2010, 05:11 PM

Sub 40 Min Training - by TheEd - 15-09-2010, 05:30 PM

Sub 40 Min Training - by ihenman - 15-09-2010, 07:00 PM

Sub 40 Min Training - by TheEd - 16-09-2010, 05:20 AM

Sub 40 Min Training - by ihenman - 19-09-2010, 10:51 PM

Sub 40 Min Training - by TheEd - 20-09-2010, 10:58 AM

Sub 40 Min Training - by ihenman - 21-09-2010, 11:36 AM

Sub 40 Min Training - by ihenman - 24-09-2010, 10:39 PM

Sub 40 Min Training - by TheEd - 25-09-2010, 08:29 AM

Sub 40 Min Training - by ihenman - 29-09-2010, 10:18 PM

Sub 40 Min Training - by TheEd - 30-09-2010, 08:13 AM

Sub 40 Min Training - by ihenman - 08-10-2010, 06:20 PM

Sub 40 Min Training - by TheEd - 09-10-2010, 11:48 AM

Sub 40 Min Training - by ihenman - 11-10-2010, 02:14 AM

Sub 40 Min Training - by ihenman - 11-10-2010, 11:37 AM

Sub 40 Min Training - by TheEd - 11-10-2010, 02:08 PM

Sub 40 Min Training - by ihenman - 11-10-2010, 04:02 PM

Sub 40 Min Training - by TheEd - 11-10-2010, 05:03 PM

Sub 40 Min Training - by ihenman - 12-10-2010, 03:43 PM

Sub 40 Min Training - by TheEd - 12-10-2010, 03:57 PM

Sub 40 Min Training - by ihenman - 13-10-2010, 02:32 PM

Sub 40 Min Training - by TheEd - 13-10-2010, 03:04 PM

Sub 40 Min Training - by ihenman - 13-10-2010, 05:43 PM

Sub 40 Min Training - by TheEd - 14-10-2010, 04:55 AM

Sub 40 Min Training - by ihenman - 19-10-2010, 02:31 PM

Sub 40 Min Training - by TheEd - 19-10-2010, 03:31 PM

Sub 40 Min Training - by ihenman - 20-10-2010, 01:32 PM

Sub 40 Min Training - by TheEd - 20-10-2010, 06:02 PM

Sub 40 Min Training - by ihenman - 25-10-2010, 01:27 PM

Sub 40 Min Training - by TheEd - 25-10-2010, 01:53 PM

Sub 40 Min Training - by ihenman - 01-11-2010, 06:31 PM

Sub 40 Min Training - by TheEd - 01-11-2010, 09:29 PM

Sub 40 Min Training - by ihenman - 04-11-2010, 11:58 AM

Sub 40 Min Training - by TheEd - 04-11-2010, 12:12 PM

Sub 40 Min Training - by ihenman - 04-11-2010, 01:27 PM

Sub 40 Min Training - by ihenman - 09-11-2010, 03:59 PM

Sub 40 Min Training - by TheEd - 09-11-2010, 04:22 PM

Sub 40 Min Training - by ihenman - 12-11-2010, 11:41 AM

Sub 40 Min Training - by TheEd - 12-11-2010, 02:40 PM

Sub 40 Min Training - by ihenman - 16-11-2010, 02:57 PM

Sub 40 Min Training - by TheEd - 16-11-2010, 06:43 PM

Sub 40 Min Training - by ihenman - 25-11-2010, 12:21 AM

Sub 40 Min Training - by TheEd - 25-11-2010, 06:19 AM

Sub 40 Min Training - by ihenman - 06-01-2011, 03:39 PM

Sub 40 Min Training - by TheEd - 06-01-2011, 04:03 PM

Sub 40 Min Training - by ihenman - 10-04-2011, 01:44 PM

Sub 40 Min Training - by TheEd - 10-04-2011, 05:57 PM

Sub 40 Min Training - by ihenman - 10-04-2011, 11:47 PM

Sub 40 Min Training - by ihenman - 05-05-2011, 04:40 PM

Sub 40 Min Training - by TheEd - 05-05-2011, 07:18 PM

Sub 40 Min Training - by ihenman - 13-05-2011, 12:18 PM

Sub 40 Min Training - by TheEd - 14-05-2011, 08:55 AM

Sub 40 Min Training - by ihenman - 15-05-2011, 12:00 PM

Sub 40 Min Training - by TheEd - 15-05-2011, 12:15 PM

Sub 40 Min Training - by ihenman - 15-05-2011, 01:24 PM

Sub 40 Min Training - by TheEd - 15-05-2011, 01:51 PM

Sub 40 Min Training - by ihenman - 15-05-2011, 04:46 PM

Sub 40 Min Training - by TheEd - 15-05-2011, 05:19 PM

Sub 40 Min Training - by ihenman - 24-05-2011, 10:57 AM

Sub 40 Min Training - by ihenman - 24-05-2011, 01:47 PM

Sub 40 Min Training - by TheEd - 25-05-2011, 11:19 AM

Sub 40 Min Training - by ihenman - 28-05-2011, 10:19 PM

Sub 40 Min Training - by TheEd - 29-05-2011, 07:37 AM

Sub 40 Min Training - by ihenman - 05-06-2011, 07:33 PM

Sub 40 Min Training - by TheEd - 06-06-2011, 07:34 AM

Sub 40 Min Training - by ihenman - 10-06-2011, 05:49 PM

Sub 40 Min Training - by TheEd - 10-06-2011, 06:04 PM

Sub 40 Min Training - by ihenman - 10-06-2011, 06:37 PM

Sub 40 Min Training - by TheEd - 10-06-2011, 07:11 PM

Sub 40 Min Training - by ihenman - 16-06-2011, 03:12 PM

Sub 40 Min Training - by TheEd - 16-06-2011, 03:36 PM

Sub 40 Min Training - by ihenman - 22-06-2011, 10:15 PM

Sub 40 Min Training - by TheEd - 23-06-2011, 06:17 AM

Sub 40 Min Training - by ihenman - 25-06-2011, 04:38 PM

Sub 40 Min Training - by TheEd - 25-06-2011, 05:26 PM

Sub 40 Min Training - by ihenman - 25-06-2011, 05:35 PM

Sub 40 Min Training - by ihenman - 10-07-2011, 04:02 PM

Sub 40 Min Training - by TheEd - 11-07-2011, 05:42 AM

Sub 40 Min Training - by ihenman - 11-07-2011, 11:37 AM

Sub 40 Min Training - by TheEd - 11-07-2011, 02:27 PM

Sub 40 Min Training - by ihenman - 11-07-2011, 04:36 PM

Sub 40 Min Training - by TheEd - 11-07-2011, 06:53 PM

Sub 40 Min Training - by ihenman - 14-07-2011, 01:54 PM

Sub 40 Min Training - by ihenman - 19-07-2011, 10:33 AM

Sub 40 Min Training - by ihenman - 21-07-2011, 01:59 PM

Sub 40 Min Training - by TheEd - 21-07-2011, 05:40 PM

Sub 40 Min Training - by ihenman - 21-07-2011, 05:55 PM

Sub 40 Min Training - by ihenman - 26-07-2011, 01:41 AM

Sub 40 Min Training - by TheEd - 27-07-2011, 05:56 AM

Sub 40 Min Training - by ihenman - 27-07-2011, 01:08 PM

Sub 40 Min Training - by ihenman - 01-08-2011, 01:03 PM

Sub 40 Min Training - by TheEd - 01-08-2011, 04:40 PM

Sub 40 Min Training - by ihenman - 07-08-2011, 06:00 PM

Sub 40 Min Training - by ihenman - 09-08-2011, 05:52 PM

Sub 40 Min Training - by TheEd - 10-08-2011, 05:59 AM

Sub 40 Min Training - by ihenman - 10-08-2011, 11:58 AM

Sub 40 Min Training - by ihenman - 23-08-2011, 04:53 PM

Sub 40 Min Training - by TheEd - 23-08-2011, 05:38 PM

Sub 40 Min Training - by ihenman - 18-09-2011, 05:03 PM

Sub 40 Min Training - by TheEd - 18-09-2011, 07:43 PM

Sub 40 Min Training - by ihenman - 18-09-2011, 11:01 PM

Sub 40 Min Training - by TheEd - 19-09-2011, 05:21 AM

Sub 40 Min Training - by ihenman - 19-09-2011, 12:07 PM

Sub 40 Min Training - by TheEd - 19-09-2011, 12:16 PM

Sub 40 Min Training - by ihenman - 06-10-2011, 01:48 PM

Sub 40 Min Training - by TheEd - 06-10-2011, 05:30 PM

Sub 40 Min Training - by ihenman - 13-10-2011, 02:49 PM

Sub 40 Min Training - by TheEd - 13-10-2011, 07:35 PM

Sub 40 Min Training - by ihenman - 04-11-2011, 03:02 PM

Sub 40 Min Training - by TheEd - 06-11-2011, 12:28 PM

Sub 40 Min Training - by ihenman - 14-11-2011, 08:27 PM

Sub 40 Min Training - by TheEd - 14-11-2011, 09:18 PM

Sub 40 Min Training - by ihenman - 05-01-2012, 02:57 PM

Sub 40 Min Training - by TheEd - 07-01-2012, 01:47 PM

Sub 40 Min Training - by ihenman - 09-01-2012, 01:46 PM

Sub 40 Min Training - by ihenman - 30-01-2012, 06:33 PM

Sub 40 Min Training - by TheEd - 30-01-2012, 07:15 PM

Sub 40 Min Training - by ihenman - 30-01-2012, 08:18 PM

Sub 40 Min Training - by ihenman - 05-02-2012, 06:13 PM

Sub 40 Min Training - by TheEd - 15-02-2012, 08:16 AM

Sub 40 Min Training - by ihenman - 09-03-2012, 03:24 PM

Sub 40 Min Training - by TheEd - 09-03-2012, 04:10 PM

Sub 40 Min Training - by ihenman - 09-03-2012, 05:54 PM

Sub 40 Min Training - by ihenman - 14-03-2012, 11:45 AM

Sub 40 Min Training - by TheEd - 15-03-2012, 07:29 AM

Sub 40 Min Training - by ihenman - 30-03-2012, 01:58 PM

Sub 40 Min Training - by TheEd - 13-04-2012, 02:15 PM

Sub 40 Min Training - by ihenman - 14-04-2012, 10:58 AM

Sub 40 Min Training - by ihenman - 14-04-2012, 09:11 PM

Sub 40 Min Training - by TheEd - 18-04-2012, 08:04 PM

Sub 40 Min Training - by ihenman - 19-04-2012, 02:14 PM

Sub 40 Min Training - by TheEd - 19-04-2012, 10:15 PM

Sub 40 Min Training - by ihenman - 27-04-2012, 12:51 PM

Sub 40 Min Training - by TheEd - 27-04-2012, 02:35 PM

Sub 40 Min Training - by ihenman - 05-05-2012, 02:56 PM

Sub 40 Min Training - by TheEd - 06-05-2012, 07:30 AM

Sub 40 Min Training - by ihenman - 06-05-2012, 11:11 AM

Sub 40 Min Training - by ihenman - 08-05-2012, 11:35 AM

Sub 40 Min Training - by TheEd - 08-05-2012, 12:55 PM

Sub 40 Min Training - by ihenman - 08-05-2012, 01:12 PM

Sub 40 Min Training - by TheEd - 08-05-2012, 03:49 PM

Sub 40 Min Training - by ihenman - 10-05-2012, 10:05 PM

Sub 40 Min Training - by TheEd - 11-05-2012, 07:36 AM

Sub 40 Min Training - by ihenman - 11-05-2012, 11:05 AM

Sub 40 Min Training - by TheEd - 11-05-2012, 05:20 PM

Sub 40 Min Training - by ihenman - 21-05-2012, 06:57 PM

Sub 40 Min Training - by TheEd - 22-05-2012, 09:49 AM

Sub 40 Min Training - by ihenman - 22-05-2012, 12:09 PM

Sub 40 Min Training - by TheEd - 23-05-2012, 08:57 AM

Sub 40 Min Training - by ihenman - 23-05-2012, 03:00 PM

Sub 40 Min Training - by TheEd - 23-05-2012, 03:45 PM

Sub 40 Min Training - by ihenman - 23-05-2012, 04:37 PM

Sub 40 Min Training - by ihenman - 25-05-2012, 04:27 PM

Sub 40 Min Training - by ihenman - 19-08-2012, 02:51 PM

Sub 40 Min Training - by TheEd - 20-08-2012, 06:30 PM

Sub 40 Min Training - by ihenman - 25-09-2012, 02:40 PM

Sub 40 Min Training - by TheEd - 26-09-2012, 08:36 AM

Sub 40 Min Training - by ihenman - 26-09-2012, 12:06 PM

Sub 40 Min Training - by TheEd - 11-10-2010, 07:26 AM

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