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+--- Thread: Sub 50min 10k if possible? (/Thread-Sub-50min-10k-if-possible)
Sub 50min 10k if possible? - Jambo - 30-05-2015
Hi TheEd,
Done a little 30 minute recovery run tonight all felt good apart from very tight calf muscle.
Back on cycle 2 next week.
Cheers
Jambo
Sub 50min 10k if possible? - TheEd - 01-06-2015
how things going?
TheEd
ps.. sometimes recovery after a race does not work according to a plan, so only look to start on the cycle if you are ready
Sub 50min 10k if possible? - Jambo - 02-06-2015
Hi TheEd,
Recovery is going well.
I've done a couple of recovery runs..
5.94km @ 5:18 pace
And
2.34 @ 5:55 pace (upset stomach)
And
Yesterday
7.76 @ 5:27 pace.
So feeling better and ready to start cycle.
How should I start cycle.
Thanks
Jambo.
Sub 50min 10k if possible? - TheEd - 02-06-2015
we can look to go 5 seconds per k for the 2k session
are you up for it?
TheEd
Sub 50min 10k if possible? - Jambo - 04-06-2015
Hello TheEd,
Here is the 2k's
1k was the warmup.
Splits Time-Cumulative Time----Moving Time----Distance-----Avg Pace
1 6:14.4------6:14.4-------------6:15-------------1.00----------6:14
2 4:41.6------10:56--------------4:41-------------1.00----------4:42
3 4:40.0------15:36--------------4:41-------------1.00----------4:40
4 4:38.2------20:14--------------4:37 ------------1.00----------4:38
5 4:36.8------24:51--------------4:38-------------1.00----------4:37
6 4:39.1------29:30--------------4:38-------------1.00----------4:39
7 4:25.8------33:56--------------4:26-------------1.00----------4:26
8 0:27.4------34:23--------------0:27-------------0.11--------- 4:01
Summary-----34:23--------------34:23----------34:23----------7.11------4:50
1k warm down 5:55 pace
Never set the garmin up properly so only have average pace for the full lot including warmup, which is still good as that is still 4:50
1st 2k average pace 4:41
2nd 2k average pace 4:37.5
3rd 2k average pace 4:32
or there abouts.
How do you think that looks?
cheers Jambo
Sub 50min 10k if possible? - TheEd - 05-06-2015
certainly on your way towards achieving your ambition
more should come as you progress
nice to see
how are you feeling?
TheEd
Sub 50min 10k if possible? - Jambo - 08-06-2015
Hi TheEd,
I've done the long run of 90mins and covered 15k at a steady pace.
Done a little 5k 30 minute run last night.
All feeling good.
Sub 50min 10k if possible? - TheEd - 08-06-2015
good to see things progressing, over time we should increase the long run to 18k, especially if considering 21k events in the future
on we go
TheEd
Sub 50min 10k if possible? - TheEd - 28-09-2015
What's up Jambo
anything to report back, are you still progressing?
TheEd