Sub 45 Minute 10K by Sat Sept 13

Sub 45 Minute 10K by Sat Sept 13

chim
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#85

14-01-2015, 03:52 AM

TheEd Wrote:how are things going now chim, have you put your long run in as well as the 1k session?

TheEd

Long run:

20.6 KM
Time: 1 hr 49 minutes 6 secs
5:18 min/km avg pace

6x1 k repeats rest 90 secs - may have started out a bit too quickly for the first three intervals.. tried to run by feel for the first few intervals and actually felt pretty good.. could have fought harder on the fifth interval to keep it under 4:10 but started that interval slower, and didn't want to kick it to try and make up time..

Split Time Avg HR Max HR
1 04:00.7 119 130
2 03:57.8 144 153
3 04:00.7 149 156
4 04:06.5 140 154
5 04:14.7 148 154
6 04:00.7 149 155

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Sub 45 Minute 10K by Sat Sept 13 - by chim - 23-07-2014, 07:34 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-07-2015, 07:13 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 21-07-2015, 10:28 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-08-2015, 03:32 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 04-09-2015, 04:55 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 07-09-2015, 07:13 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 07-09-2015, 02:47 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-09-2015, 04:32 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 09-09-2015, 06:51 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-09-2015, 02:52 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-09-2015, 01:40 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 21-09-2015, 11:25 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-11-2015, 05:43 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 09-11-2015, 10:44 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 16-11-2015, 08:09 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 16-11-2015, 11:38 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 25-07-2014, 10:26 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 26-07-2014, 04:24 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 27-07-2014, 11:50 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 28-07-2014, 12:23 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 28-07-2014, 06:03 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 29-07-2014, 03:55 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 31-07-2014, 08:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 01-08-2014, 07:58 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-08-2014, 03:00 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 05-08-2014, 07:20 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-08-2014, 07:55 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 05-08-2014, 08:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-08-2014, 08:46 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-08-2014, 02:46 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-08-2014, 05:21 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-08-2014, 07:27 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 10-08-2014, 10:45 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-08-2014, 01:46 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 10-08-2014, 03:32 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 13-08-2014, 10:21 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-08-2014, 07:33 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 18-08-2014, 07:57 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-08-2014, 01:58 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 20-08-2014, 09:16 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-08-2014, 04:33 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 20-08-2014, 07:16 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 22-08-2014, 02:17 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 25-08-2014, 06:03 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 26-08-2014, 08:27 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 27-08-2014, 11:14 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 28-08-2014, 12:25 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 30-08-2014, 09:02 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 31-08-2014, 08:43 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 31-08-2014, 05:13 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 01-09-2014, 12:39 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 01-09-2014, 11:40 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-09-2014, 02:35 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-09-2014, 02:33 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 06-09-2014, 05:53 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 08-09-2014, 11:00 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-09-2014, 08:06 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-09-2014, 04:17 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 13-09-2014, 05:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 15-09-2014, 11:54 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 15-09-2014, 11:59 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 16-09-2014, 06:31 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 06-10-2014, 09:30 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 07-10-2014, 05:55 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 08-10-2014, 12:53 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 12-10-2014, 11:28 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 13-10-2014, 07:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 13-10-2014, 03:08 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 16-10-2014, 04:51 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 16-10-2014, 06:22 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 16-10-2014, 12:34 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 24-10-2014, 04:03 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 24-10-2014, 07:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 26-10-2014, 08:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 27-10-2014, 10:00 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 27-10-2014, 03:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 28-10-2014, 07:57 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 28-10-2014, 01:53 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 31-10-2014, 04:17 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 31-10-2014, 07:27 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-11-2014, 02:51 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 05-11-2014, 09:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 08-11-2014, 12:15 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 08-11-2014, 06:15 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 08-11-2014, 06:59 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-11-2014, 04:08 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-11-2014, 07:54 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 11-11-2014, 12:00 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 11-11-2014, 06:13 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 12-11-2014, 04:07 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 22-11-2014, 05:43 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 01-01-2015, 06:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 02-01-2015, 01:23 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 03-01-2015, 09:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-01-2015, 03:24 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 06-01-2015, 04:00 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-01-2015, 07:24 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-01-2015, 01:02 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 13-01-2015, 06:32 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 14-01-2015, 03:52 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 14-01-2015, 09:56 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 14-01-2015, 03:49 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 17-01-2015, 06:59 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-01-2015, 11:39 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 19-01-2015, 07:29 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 19-01-2015, 11:39 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-01-2015, 04:28 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-02-2015, 12:41 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 17-02-2015, 09:31 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-02-2015, 01:28 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 17-02-2015, 03:01 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-02-2015, 02:20 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 14-03-2015, 07:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 15-03-2015, 11:45 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 15-03-2015, 07:26 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 18-03-2015, 12:34 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-03-2015, 02:52 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 21-03-2015, 11:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 22-03-2015, 07:14 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 22-03-2015, 10:01 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 31-03-2015, 06:40 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-06-2015, 03:27 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 20-06-2015, 04:29 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 21-06-2015, 06:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 22-06-2015, 07:11 AM

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