Sub-45 Here I come.

Sub-45 Here I come.

bmclough
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Posts: 98
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Joined: Sep 2008

#34

09-03-2009, 11:05 AM

Hi TheEd

Back from my holidays and drawing up the months schedule and trying to fit around races. I feel the 2k session is too close to first 10k but it would allow me to build into the next 10k with a 3 week cycle if I can manage it. There is a day to play with as the next race is not on until the Sunday.

What do you think?

Mon 09-Mar 40min easy
Tue 10-Mar 30min easy
Wed 11-Mar 5k XC race (not going for a time here as course is tight but by PB for 5k is only 24:30 on the road so I hope to beat that)
Thu 12-Mar 3 * 1k @ (10k pace-5sec) with 3 min easy
Fri 13-Mar Rest
Sat 14-Mar 40min easy
Sun 15-Mar 6 * 1min @ 10k pace with 1 min easy
Mon 16-Mar Rest
Tue 17-Mar 10k Road race (target sub-47 based on a previous pb of 48:54
Wed 18-Mar 30min easy
Thu 19-Mar start with 4x2k*R90-2min 8min 50 (4.25 per k)
Fri 20-Mar Rest
Sat 21-Mar longest run - 'time on feet' up to 1Hr 30min
Sun 22-Mar easy day of 30min running
Mon 23-Mar easy day of 30min running
Tue 24-Mar start with 6x1k*R60 - 90 4min 10 to 4min20
Wed 25-Mar easy day of 30min running
Thu 26-Mar easy day of 1Hr running
Fri 27-Mar Rest
Sat 28-Mar 5K paced run - aim sub 22:30 5k
Sun 29-Mar 1Hr easy run
Mon 30-Mar easy day of 30min running
Tue 31-Mar start with 3 x 5min @ 10k pace with 1min easy
Wed 01-Apr easy day of 40min running
Thu 02-Apr easy day of 30min running
Fri 03-Apr Rest
Sat 04-Apr ?
Sun 05-Apr 10k Road race (target based on previous 10k)

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Sub-45 Here I come. - by bmclough - 05-02-2009, 12:19 PM

Sub-45 Here I come. - by TheEd - 05-02-2009, 02:28 PM

Sub-45 Here I come. - by bmclough - 06-02-2009, 09:25 AM

Sub-45 Here I come. - by bmclough - 09-02-2009, 02:03 PM

Sub-45 Here I come. - by TheEd - 09-02-2009, 02:40 PM

Sub-45 Here I come. - by bmclough - 09-02-2009, 02:55 PM

Sub-45 Here I come. - by TheEd - 09-02-2009, 06:48 PM

Sub-45 Here I come. - by bmclough - 11-02-2009, 09:42 AM

Sub-45 Here I come. - by TheEd - 11-02-2009, 05:00 PM

Sub-45 Here I come. - by bmclough - 11-02-2009, 05:48 PM

Sub-45 Here I come. - by TheEd - 11-02-2009, 08:25 PM

Sub-45 Here I come. - by bmclough - 15-02-2009, 04:39 PM

Sub-45 Here I come. - by TheEd - 16-02-2009, 09:04 AM

Sub-45 Here I come. - by bmclough - 16-02-2009, 09:46 AM

Sub-45 Here I come. - by TheEd - 17-02-2009, 08:56 AM

Sub-45 Here I come. - by bmclough - 17-02-2009, 08:46 PM

Sub-45 Here I come. - by TheEd - 18-02-2009, 06:50 AM

Sub-45 Here I come. - by bmclough - 19-02-2009, 02:12 PM

Sub-45 Here I come. - by bmclough - 22-02-2009, 03:35 PM

Sub-45 Here I come. - by TheEd - 23-02-2009, 06:01 PM

Sub-45 Here I come. - by bmclough - 24-02-2009, 09:07 AM

Sub-45 Here I come. - by TheEd - 24-02-2009, 09:27 AM

Sub-45 Here I come. - by bmclough - 24-02-2009, 12:13 PM

Sub-45 Here I come. - by bmclough - 26-02-2009, 03:28 PM

Sub-45 Here I come. - by TheEd - 26-02-2009, 04:45 PM

Sub-45 Here I come. - by bmclough - 27-02-2009, 09:31 AM

Sub-45 Here I come. - by TheEd - 27-02-2009, 10:48 AM

Sub-45 Here I come. - by bmclough - 27-02-2009, 11:20 AM

Sub-45 Here I come. - by TheEd - 27-02-2009, 06:05 PM

Sub-45 Here I come. - by bmclough - 02-03-2009, 09:33 AM

Sub-45 Here I come. - by bmclough - 03-03-2009, 08:37 PM

Sub-45 Here I come. - by TheEd - 04-03-2009, 06:22 AM

Sub-45 Here I come. - by bmclough - 04-03-2009, 09:14 AM

Sub-45 Here I come. - by bmclough - 09-03-2009, 11:05 AM

Sub-45 Here I come. - by TheEd - 09-03-2009, 11:31 AM

Sub-45 Here I come. - by TheEd - 09-03-2009, 11:35 AM

Sub-45 Here I come. - by bmclough - 12-03-2009, 04:08 PM

Sub-45 Here I come. - by TheEd - 12-03-2009, 04:29 PM

Sub-45 Here I come. - by bmclough - 12-03-2009, 04:41 PM

Sub-45 Here I come. - by TheEd - 12-03-2009, 04:52 PM

Sub-45 Here I come. - by bmclough - 17-03-2009, 05:23 PM

Sub-45 Here I come. - by TheEd - 17-03-2009, 06:20 PM

Sub-45 Here I come. - by bmclough - 17-03-2009, 10:14 PM

Sub-45 Here I come. - by TheEd - 18-03-2009, 05:49 AM

Sub-45 Here I come. - by bmclough - 18-03-2009, 09:25 AM

Sub-45 Here I come. - by TheEd - 18-03-2009, 10:23 AM

Sub-45 Here I come. - by bmclough - 18-03-2009, 11:24 AM

Sub-45 Here I come. - by TheEd - 18-03-2009, 11:39 AM

Sub-45 Here I come. - by bmclough - 18-03-2009, 02:08 PM

Sub-45 Here I come. - by bmclough - 18-03-2009, 09:46 PM

Sub-45 Here I come. - by TheEd - 19-03-2009, 05:39 AM

Sub-45 Here I come. - by bmclough - 19-03-2009, 08:56 AM

Sub-45 Here I come. - by bmclough - 19-03-2009, 01:56 PM

Sub-45 Here I come. - by bmclough - 21-03-2009, 04:09 PM

Sub-45 Here I come. - by bmclough - 22-03-2009, 06:06 PM

Sub-45 Here I come. - by TheEd - 22-03-2009, 11:21 PM

Sub-45 Here I come. - by bmclough - 23-03-2009, 01:49 PM

Sub-45 Here I come. - by TheEd - 23-03-2009, 02:01 PM

Sub-45 Here I come. - by bmclough - 24-03-2009, 09:03 PM

Sub-45 Here I come. - by TheEd - 24-03-2009, 09:27 PM

Sub-45 Here I come. - by bmclough - 26-03-2009, 09:08 AM

Sub-45 Here I come. - by bmclough - 26-03-2009, 08:49 PM

Sub-45 Here I come. - by TheEd - 27-03-2009, 06:03 AM

Sub-45 Here I come. - by bmclough - 27-03-2009, 08:35 AM

Sub-45 Here I come. - by TheEd - 27-03-2009, 02:04 PM

Sub-45 Here I come. - by bmclough - 27-03-2009, 03:15 PM

Sub-45 Here I come. - by TheEd - 27-03-2009, 03:20 PM

Sub-45 Here I come. - by bmclough - 29-03-2009, 03:26 PM

Sub-45 Here I come. - by TheEd - 29-03-2009, 03:50 PM

Sub-45 Here I come. - by bmclough - 29-03-2009, 07:44 PM

Sub-45 Here I come. - by TheEd - 30-03-2009, 05:44 AM

Sub-45 Here I come. - by bmclough - 01-04-2009, 12:50 PM

Sub-45 Here I come. - by TheEd - 01-04-2009, 02:05 PM

Sub-45 Here I come. - by bmclough - 02-04-2009, 12:54 PM

Sub-45 Here I come. - by TheEd - 02-04-2009, 01:00 PM

Sub-45 Here I come. - by bmclough - 03-04-2009, 02:50 PM

Sub-45 Here I come. - by TheEd - 03-04-2009, 03:07 PM

Sub-45 Here I come. - by karirush - 03-04-2009, 03:48 PM

Sub-45 Here I come. - by bmclough - 06-04-2009, 08:31 AM

Sub-45 Here I come. - by TheEd - 06-04-2009, 08:54 AM

Sub-45 Here I come. - by bmclough - 06-04-2009, 11:38 AM

Sub-45 Here I come. - by TheEd - 06-04-2009, 11:44 AM

Sub-45 Here I come. - by bmclough - 06-04-2009, 01:25 PM

Sub-45 Here I come. - by TheEd - 06-04-2009, 01:52 PM

Sub-45 Here I come. - by bmclough - 10-04-2009, 04:57 PM

Sub-45 Here I come. - by TheEd - 10-04-2009, 08:39 PM

Sub-45 Here I come. - by bmclough - 13-04-2009, 01:47 PM

Sub-45 Here I come. - by TheEd - 13-04-2009, 02:46 PM

Sub-45 Here I come. - by bmclough - 14-04-2009, 04:16 PM

Sub-45 Here I come. - by TheEd - 14-04-2009, 04:33 PM

Sub-45 Here I come. - by bmclough - 15-04-2009, 10:46 AM

Sub-45 Here I come. - by TheEd - 15-04-2009, 11:06 AM

Sub-45 Here I come. - by bmclough - 16-04-2009, 08:32 PM

Sub-45 Here I come. - by TheEd - 17-04-2009, 04:57 AM

Sub-45 Here I come. - by bmclough - 17-04-2009, 07:58 AM

Sub-45 Here I come. - by TheEd - 17-04-2009, 08:11 AM

Sub-45 Here I come. - by bmclough - 17-04-2009, 08:40 AM

Sub-45 Here I come. - by TheEd - 17-04-2009, 09:05 AM

Sub-45 Here I come. - by bmclough - 17-04-2009, 09:09 AM

Sub-45 Here I come. - by TheEd - 17-04-2009, 09:37 AM

Sub-45 Here I come. - by bmclough - 18-04-2009, 05:50 PM

Sub-45 Here I come. - by TheEd - 18-04-2009, 07:22 PM

Sub-45 Here I come. - by bmclough - 20-04-2009, 09:08 AM

Sub-45 Here I come. - by TheEd - 20-04-2009, 06:57 PM

Sub-45 Here I come. - by bmclough - 20-04-2009, 07:52 PM

Sub-45 Here I come. - by TheEd - 21-04-2009, 04:58 AM

Sub-45 Here I come. - by bmclough - 21-04-2009, 08:36 AM

Sub-45 Here I come. - by bmclough - 21-04-2009, 12:35 PM

Sub-45 Here I come. - by TheEd - 21-04-2009, 03:05 PM

Sub-45 Here I come. - by bmclough - 22-04-2009, 08:12 AM

Sub-45 Here I come. - by TheEd - 22-04-2009, 10:45 AM

Sub-45 Here I come. - by bmclough - 22-04-2009, 12:10 PM

Sub-45 Here I come. - by bmclough - 22-04-2009, 08:23 PM

Sub-45 Here I come. - by TheEd - 22-04-2009, 08:36 PM

Sub-45 Here I come. - by bmclough - 23-04-2009, 02:45 PM

Sub-45 Here I come. - by bmclough - 28-04-2009, 08:23 AM

Sub-45 Here I come. - by TheEd - 28-04-2009, 09:45 AM

Sub-45 Here I come. - by bmclough - 28-04-2009, 12:24 PM

Sub-45 Here I come. - by bmclough - 05-05-2009, 01:01 PM

Sub-45 Here I come. - by TheEd - 06-05-2009, 05:34 AM

Sub-45 Here I come. - by bmclough - 06-05-2009, 07:36 AM

Sub-45 Here I come. - by bmclough - 07-05-2009, 08:59 AM

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