Sub45 10km training! began Aug28

[MrM]

Hello TheEd!

Done! sub45 complete!

I am now very happy^^

result is:
Total: 43min57sec

1km 4:20, 159bpm
2km 4:21, 162bpm
3km 4:15, 166bpm
4km 4:30, 166bpm
5km 4:30, 167bpm
6km 4:30, 167bpm
7km 4:30, 169bpm
8km 4:29, 170bpm
9km 4:23, 171bpm
10km 4:09, 174bpm

It's great i have stable pace at 4km~8km (all ~4:30)

In stretch my hamstring have little hurt. but in the run its nothing.

[TheEd]

well done MrM and very nice going

try to give yourself some nice recovery before planning towards the next goal

enjoy

TheEd

[MrM]

Thanks TheEd^^

Ok ^^ I will rest some time. :yes:

Before rest i will announce my next plan!

10km sub40!
but i had just knew this will take some time.
I will have tournament Dec 7th 10km. for this time sub40 is bit severe.

of course firstly, 5km sub 20 is considerable.

MrM

[MrM]

Today off day was good rest

Plank 6min

[MrM]

Hello TheEd

Recently my legs hurt is gone.
Rested very long kk

Ok. Whats our training for new goal 10km sub40.

If there is no i will do the same training sub45 little while.
Is this ok? any advise will welcome ^^

MrM

[TheEd]

no reason not to do the sub 45 minute 10k program cycle for another 3 weeks

you can only benefit by getting everything to work correctly for you

on we go

TheEd

[MrM]

Hello long time no see.

after october 12th
My training stopped till today. --;

Yesterday Dec07th i have had race of 10km.

time was:
45min57sec

FYI detailed time:
km1: 4:25 HR: 175
km2: 4:52 HR: 185
km3: 4:45 HR: 178
km4: 4:39 HR: 178
km5: 4:37 HR: 180
km6: 4:39 HR: 181
km7: 4:25 HR: 180
km8: 4:37 HR: 179
km9: 4:43 HR: 179
km10: 4:38 HR: 180


There is problem.
after 3month training till october, i had some hamstring fatique which is like when i stretch its hurt.

[TheEd]

welcome back MrM .. depending on your age, the hamstring can be a nagging injury which can take a long time to get rid of

allow yourself recovery after your 10k and don't look to be running hard until ready and recovered

on we go

TheEd

[MrM]

Hello TheEd

Thanks for the reply.

I will not run harder for a while.

What is the best and fast recovery method? icing, massage, stretch?
and also hamstring muscle build up or else?

I want to run sub40 10km. next year's race.
and want to change thread title to: Aiming sub40 10km! :whistle:

thanks,

MrMendee

[TheEd]

how are we doing MrM, it has been a while

TheEd