05-06-2011, 09:51 AM
if you want to gain extra freshness then run every 2nd day or simply do the last week of the cycle without the 400m session on Tuesday
hope this helps
TheEd
hope this helps
TheEd
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10k & 21k Training
10k & 21k Training
10k & 21k Training
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| Messages In This Thread |
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10k & 21k Training - by DaveM40 - 27-06-2010, 01:12 PM
10k & 21k Training - by TheEd - 27-06-2010, 08:35 PM
10k & 21k Training - by DaveM40 - 03-07-2010, 09:55 AM
10k & 21k Training - by TheEd - 04-07-2010, 03:51 PM
10k & 21k Training - by DaveM40 - 10-07-2010, 10:26 AM
10k & 21k Training - by TheEd - 11-07-2010, 07:43 AM
10k & 21k Training - by DaveM40 - 11-07-2010, 08:47 AM
10k & 21k Training - by TheEd - 11-07-2010, 08:53 AM
10k & 21k Training - by DaveM40 - 11-07-2010, 12:31 PM
10k & 21k Training - by TheEd - 11-07-2010, 02:28 PM
10k & 21k Training - by DaveM40 - 14-07-2010, 08:56 AM
10k & 21k Training - by TheEd - 14-07-2010, 09:11 AM
10k & 21k Training - by DaveM40 - 18-07-2010, 11:53 AM
10k & 21k Training - by TheEd - 19-07-2010, 05:38 AM
10k & 21k Training - by DaveM40 - 19-07-2010, 03:31 PM
10k & 21k Training - by TheEd - 20-07-2010, 06:14 AM
10k & 21k Training - by DaveM40 - 25-07-2010, 07:59 PM
10k & 21k Training - by TheEd - 26-07-2010, 06:24 AM
10k & 21k Training - by DaveM40 - 26-07-2010, 08:40 AM
10k & 21k Training - by TheEd - 26-07-2010, 10:13 AM
10k & 21k Training - by DaveM40 - 27-07-2010, 12:42 PM
10k & 21k Training - by TheEd - 27-07-2010, 01:48 PM
10k & 21k Training - by DaveM40 - 27-07-2010, 02:03 PM
10k & 21k Training - by DaveM40 - 04-08-2010, 06:52 PM
10k & 21k Training - by TheEd - 04-08-2010, 09:00 PM
10k & 21k Training - by DaveM40 - 05-08-2010, 07:19 PM
10k & 21k Training - by TheEd - 06-08-2010, 05:19 AM
10k & 21k Training - by DaveM40 - 08-08-2010, 01:33 PM
10k & 21k Training - by TheEd - 08-08-2010, 06:01 PM
10k & 21k Training - by DaveM40 - 09-08-2010, 05:40 PM
10k & 21k Training - by TheEd - 10-08-2010, 03:14 PM
10k & 21k Training - by DaveM40 - 10-08-2010, 03:47 PM
10k & 21k Training - by DaveM40 - 14-08-2010, 01:58 PM
10k & 21k Training - by TheEd - 16-08-2010, 07:05 AM
10k & 21k Training - by DaveM40 - 16-08-2010, 03:17 PM
10k & 21k Training - by TheEd - 16-08-2010, 05:16 PM
10k & 21k Training - by DaveM40 - 16-08-2010, 05:42 PM
10k & 21k Training - by TheEd - 16-08-2010, 05:43 PM
10k & 21k Training - by DaveM40 - 16-08-2010, 06:20 PM
10k & 21k Training - by TheEd - 17-08-2010, 07:52 AM
10k & 21k Training - by DaveM40 - 19-08-2010, 11:26 AM
10k & 21k Training - by TheEd - 19-08-2010, 01:25 PM
10k & 21k Training - by DaveM40 - 21-08-2010, 10:52 AM
10k & 21k Training - by TheEd - 22-08-2010, 06:34 AM
10k & 21k Training - by DaveM40 - 24-08-2010, 03:48 PM
10k & 21k Training - by TheEd - 24-08-2010, 06:41 PM
10k & 21k Training - by DaveM40 - 28-08-2010, 01:39 PM
10k & 21k Training - by TheEd - 28-08-2010, 02:02 PM
10k & 21k Training - by DaveM40 - 28-08-2010, 03:10 PM
10k & 21k Training - by TheEd - 29-08-2010, 05:58 AM
10k & 21k Training - by DaveM40 - 01-09-2010, 10:19 PM
10k & 21k Training - by TheEd - 02-09-2010, 05:11 AM
10k & 21k Training - by DaveM40 - 04-09-2010, 10:54 AM
10k & 21k Training - by TheEd - 04-09-2010, 11:58 AM
10k & 21k Training - by DaveM40 - 09-09-2010, 11:32 AM
10k & 21k Training - by TheEd - 09-09-2010, 04:12 PM
10k & 21k Training - by DaveM40 - 11-09-2010, 11:15 AM
10k & 21k Training - by TheEd - 11-09-2010, 11:27 AM
10k & 21k Training - by DaveM40 - 11-09-2010, 11:41 AM
10k & 21k Training - by DaveM40 - 14-09-2010, 03:55 PM
10k & 21k Training - by TheEd - 14-09-2010, 04:22 PM
10k & 21k Training - by DaveM40 - 14-09-2010, 04:47 PM
10k & 21k Training - by DaveM40 - 18-09-2010, 11:26 AM
10k & 21k Training - by TheEd - 18-09-2010, 12:11 PM
10k & 21k Training - by DaveM40 - 18-09-2010, 12:41 PM
10k & 21k Training - by TheEd - 18-09-2010, 01:29 PM
10k & 21k Training - by TheEd - 19-09-2010, 08:28 AM
10k & 21k Training - by DaveM40 - 19-09-2010, 03:09 PM
10k & 21k Training - by TheEd - 19-09-2010, 06:18 PM
10k & 21k Training - by DaveM40 - 21-09-2010, 04:01 PM
10k & 21k Training - by TheEd - 22-09-2010, 07:24 AM
10k & 21k Training - by DaveM40 - 22-09-2010, 03:07 PM
10k & 21k Training - by DaveM40 - 25-09-2010, 05:24 PM
10k & 21k Training - by TheEd - 25-09-2010, 05:45 PM
10k & 21k Training - by DaveM40 - 30-09-2010, 03:27 PM
10k & 21k Training - by TheEd - 30-09-2010, 05:54 PM
10k & 21k Training - by DaveM40 - 02-10-2010, 02:42 PM
10k & 21k Training - by TheEd - 02-10-2010, 04:00 PM
10k & 21k Training - by DaveM40 - 02-10-2010, 05:13 PM
10k & 21k Training - by DaveM40 - 05-10-2010, 02:57 PM
10k & 21k Training - by TheEd - 05-10-2010, 03:37 PM
10k & 21k Training - by DaveM40 - 09-10-2010, 10:57 AM
10k & 21k Training - by TheEd - 09-10-2010, 12:15 PM
10k & 21k Training - by DaveM40 - 09-10-2010, 05:10 PM
10k & 21k Training - by TheEd - 09-10-2010, 05:33 PM
10k & 21k Training - by DaveM40 - 09-10-2010, 06:15 PM
10k & 21k Training - by TheEd - 09-10-2010, 06:31 PM
10k & 21k Training - by DaveM40 - 11-10-2010, 05:26 PM
10k & 21k Training - by TheEd - 11-10-2010, 05:49 PM
10k & 21k Training - by DaveM40 - 11-10-2010, 06:54 PM
10k & 21k Training - by TheEd - 12-10-2010, 05:04 AM
10k & 21k Training - by DaveM40 - 16-10-2010, 11:17 AM
10k & 21k Training - by TheEd - 16-10-2010, 12:27 PM
10k & 21k Training - by DaveM40 - 16-10-2010, 01:04 PM
10k & 21k Training - by TheEd - 17-10-2010, 08:24 AM
10k & 21k Training - by DaveM40 - 17-10-2010, 12:13 PM
10k & 21k Training - by TheEd - 17-10-2010, 12:54 PM
10k & 21k Training - by DaveM40 - 22-10-2010, 10:04 AM
10k & 21k Training - by TheEd - 22-10-2010, 12:59 PM
10k & 21k Training - by DaveM40 - 24-10-2010, 01:51 PM
10k & 21k Training - by TheEd - 24-10-2010, 06:20 PM
10k & 21k Training - by DaveM40 - 24-10-2010, 07:17 PM
10k & 21k Training - by TheEd - 25-10-2010, 01:55 PM
10k & 21k Training - by DaveM40 - 25-10-2010, 04:53 PM
10k & 21k Training - by TheEd - 25-10-2010, 06:41 PM
10k & 21k Training - by DaveM40 - 25-10-2010, 07:28 PM
10k & 21k Training - by TheEd - 26-10-2010, 04:30 AM
10k & 21k Training - by DaveM40 - 31-10-2010, 09:41 AM
10k & 21k Training - by TheEd - 31-10-2010, 10:48 AM
10k & 21k Training - by DaveM40 - 31-10-2010, 02:03 PM
10k & 21k Training - by TheEd - 31-10-2010, 02:14 PM
10k & 21k Training - by DaveM40 - 02-11-2010, 04:05 PM
10k & 21k Training - by TheEd - 02-11-2010, 08:10 PM
10k & 21k Training - by DaveM40 - 06-11-2010, 03:00 PM
10k & 21k Training - by TheEd - 06-11-2010, 07:32 PM
10k & 21k Training - by DaveM40 - 06-11-2010, 08:23 PM
10k & 21k Training - by TheEd - 07-11-2010, 07:40 AM
10k & 21k Training - by DaveM40 - 07-11-2010, 01:11 PM
10k & 21k Training - by TheEd - 07-11-2010, 07:45 PM
10k & 21k Training - by DaveM40 - 09-11-2010, 05:27 PM
10k & 21k Training - by TheEd - 09-11-2010, 05:58 PM
10k & 21k Training - by DaveM40 - 13-11-2010, 12:39 PM
10k & 21k Training - by TheEd - 14-11-2010, 08:21 AM
10k & 21k Training - by DaveM40 - 14-11-2010, 01:23 PM
10k & 21k Training - by DaveM40 - 18-11-2010, 07:18 PM
10k & 21k Training - by TheEd - 18-11-2010, 08:44 PM
10k & 21k Training - by DaveM40 - 19-11-2010, 10:26 AM
10k & 21k Training - by TheEd - 19-11-2010, 07:12 PM
10k & 21k Training - by DaveM40 - 19-11-2010, 07:29 PM
10k & 21k Training - by DaveM40 - 23-11-2010, 04:50 PM
10k & 21k Training - by TheEd - 23-11-2010, 06:03 PM
10k & 21k Training - by DaveM40 - 28-11-2010, 10:01 PM
10k & 21k Training - by TheEd - 29-11-2010, 07:02 AM
10k & 21k Training - by DaveM40 - 04-12-2010, 06:18 PM
10k & 21k Training - by TheEd - 04-12-2010, 06:32 PM
10k & 21k Training - by DaveM40 - 04-12-2010, 09:10 PM
10k & 21k Training - by TheEd - 05-12-2010, 08:37 AM
10k & 21k Training - by DaveM40 - 05-12-2010, 01:33 PM
10k & 21k Training - by DaveM40 - 09-12-2010, 12:26 PM
10k & 21k Training - by TheEd - 09-12-2010, 07:31 PM
10k & 21k Training - by DaveM40 - 12-12-2010, 01:04 PM
10k & 21k Training - by TheEd - 12-12-2010, 06:22 PM
10k & 21k Training - by DaveM40 - 12-12-2010, 08:26 PM
10k & 21k Training - by DaveM40 - 13-12-2010, 04:53 PM
10k & 21k Training - by TheEd - 13-12-2010, 07:32 PM
10k & 21k Training - by DaveM40 - 16-12-2010, 10:18 PM
10k & 21k Training - by TheEd - 17-12-2010, 01:49 PM
10k & 21k Training - by DaveM40 - 19-12-2010, 03:32 PM
10k & 21k Training - by TheEd - 19-12-2010, 05:07 PM
10k & 21k Training - by DaveM40 - 20-12-2010, 10:53 PM
10k & 21k Training - by DaveM40 - 21-12-2010, 02:43 PM
10k & 21k Training - by TheEd - 21-12-2010, 08:36 PM
10k & 21k Training - by DaveM40 - 27-12-2010, 10:57 AM
10k & 21k Training - by TheEd - 27-12-2010, 11:13 AM
10k & 21k Training - by DaveM40 - 28-12-2010, 11:35 AM
10k & 21k Training - by TheEd - 28-12-2010, 12:40 PM
10k & 21k Training - by DaveM40 - 01-01-2011, 05:41 PM
10k & 21k Training - by TheEd - 01-01-2011, 07:26 PM
10k & 21k Training - by DaveM40 - 01-01-2011, 09:41 PM
10k & 21k Training - by DaveM40 - 04-01-2011, 09:08 PM
10k & 21k Training - by TheEd - 06-01-2011, 06:25 AM
10k & 21k Training - by DaveM40 - 06-01-2011, 02:36 PM
10k & 21k Training - by TheEd - 06-01-2011, 04:00 PM
10k & 21k Training - by DaveM40 - 10-01-2011, 06:32 PM
10k & 21k Training - by DaveM40 - 11-01-2011, 04:47 PM
10k & 21k Training - by DaveM40 - 15-01-2011, 07:47 PM
10k & 21k Training - by TheEd - 15-01-2011, 07:58 PM
10k & 21k Training - by DaveM40 - 15-01-2011, 09:15 PM
10k & 21k Training - by TheEd - 15-01-2011, 09:28 PM
10k & 21k Training - by DaveM40 - 20-01-2011, 11:18 AM
10k & 21k Training - by TheEd - 20-01-2011, 11:27 AM
10k & 21k Training - by DaveM40 - 21-01-2011, 02:56 PM
10k & 21k Training - by TheEd - 21-01-2011, 03:31 PM
10k & 21k Training - by DaveM40 - 21-01-2011, 04:47 PM
10k & 21k Training - by TheEd - 21-01-2011, 05:50 PM
10k & 21k Training - by TheEd - 21-01-2011, 05:55 PM
10k & 21k Training - by DaveM40 - 24-01-2011, 08:46 PM
10k & 21k Training - by TheEd - 24-01-2011, 08:55 PM
10k & 21k Training - by DaveM40 - 30-01-2011, 03:48 PM
10k & 21k Training - by TheEd - 30-01-2011, 04:01 PM
10k & 21k Training - by DaveM40 - 30-01-2011, 07:09 PM
10k & 21k Training - by DaveM40 - 03-02-2011, 10:58 AM
10k & 21k Training - by TheEd - 04-02-2011, 03:00 PM
10k & 21k Training - by DaveM40 - 05-02-2011, 12:18 PM
10k & 21k Training - by DaveM40 - 06-02-2011, 07:11 PM
10k & 21k Training - by TheEd - 06-02-2011, 07:29 PM
10k & 21k Training - by DaveM40 - 06-02-2011, 07:58 PM
10k & 21k Training - by DaveM40 - 08-02-2011, 12:23 PM
10k & 21k Training - by TheEd - 08-02-2011, 07:01 PM
10k & 21k Training - by DaveM40 - 12-02-2011, 06:00 PM
10k & 21k Training - by TheEd - 13-02-2011, 06:28 AM
10k & 21k Training - by DaveM40 - 17-02-2011, 04:29 PM
10k & 21k Training - by TheEd - 17-02-2011, 04:42 PM
10k & 21k Training - by DaveM40 - 19-02-2011, 04:24 PM
10k & 21k Training - by TheEd - 19-02-2011, 08:09 PM
10k & 21k Training - by DaveM40 - 27-02-2011, 02:10 PM
10k & 21k Training - by TheEd - 27-02-2011, 02:16 PM
10k & 21k Training - by DaveM40 - 05-03-2011, 01:41 PM
10k & 21k Training - by TheEd - 05-03-2011, 02:59 PM
10k & 21k Training - by DaveM40 - 05-03-2011, 04:53 PM
10k & 21k Training - by DaveM40 - 12-03-2011, 12:59 PM
10k & 21k Training - by TheEd - 12-03-2011, 05:51 PM
10k & 21k Training - by DaveM40 - 19-03-2011, 09:46 PM
10k & 21k Training - by TheEd - 20-03-2011, 08:32 AM
10k & 21k Training - by DaveM40 - 21-03-2011, 04:08 PM
10k & 21k Training - by TheEd - 21-03-2011, 04:25 PM
10k & 21k Training - by DaveM40 - 26-03-2011, 08:17 PM
10k & 21k Training - by TheEd - 27-03-2011, 07:16 AM
10k & 21k Training - by DaveM40 - 27-03-2011, 04:49 PM
10k & 21k Training - by TheEd - 27-03-2011, 04:58 PM
10k & 21k Training - by DaveM40 - 27-03-2011, 06:05 PM
10k & 21k Training - by TheEd - 27-03-2011, 06:43 PM
10k & 21k Training - by DaveM40 - 31-03-2011, 03:04 PM
10k & 21k Training - by TheEd - 31-03-2011, 03:09 PM
10k & 21k Training - by DaveM40 - 02-04-2011, 09:59 AM
10k & 21k Training - by TheEd - 02-04-2011, 01:36 PM
10k & 21k Training - by DaveM40 - 02-04-2011, 03:46 PM
10k & 21k Training - by TheEd - 02-04-2011, 04:05 PM
10k & 21k Training - by DaveM40 - 02-04-2011, 04:34 PM
10k & 21k Training - by TheEd - 02-04-2011, 05:58 PM
10k & 21k Training - by DaveM40 - 02-04-2011, 06:07 PM
10k & 21k Training - by TheEd - 02-04-2011, 06:31 PM
10k & 21k Training - by DaveM40 - 07-04-2011, 02:04 PM
10k & 21k Training - by TheEd - 07-04-2011, 02:45 PM
10k & 21k Training - by DaveM40 - 13-04-2011, 03:58 PM
10k & 21k Training - by TheEd - 13-04-2011, 04:07 PM
10k & 21k Training - by DaveM40 - 14-04-2011, 01:20 PM
10k & 21k Training - by DaveM40 - 16-04-2011, 11:37 AM
10k & 21k Training - by TheEd - 16-04-2011, 05:03 PM
10k & 21k Training - by DaveM40 - 19-04-2011, 04:41 PM
10k & 21k Training - by TheEd - 19-04-2011, 05:09 PM
10k & 21k Training - by DaveM40 - 23-04-2011, 12:03 PM
10k & 21k Training - by TheEd - 23-04-2011, 05:44 PM
10k & 21k Training - by DaveM40 - 27-04-2011, 06:19 PM
10k & 21k Training - by TheEd - 27-04-2011, 06:31 PM
10k & 21k Training - by DaveM40 - 28-04-2011, 04:11 PM
10k & 21k Training - by TheEd - 28-04-2011, 06:06 PM
10k & 21k Training - by DaveM40 - 01-05-2011, 07:42 PM
10k & 21k Training - by TheEd - 02-05-2011, 08:20 AM
10k & 21k Training - by DaveM40 - 02-05-2011, 08:54 AM
10k & 21k Training - by DaveM40 - 03-05-2011, 04:15 PM
10k & 21k Training - by TheEd - 03-05-2011, 04:19 PM
10k & 21k Training - by DaveM40 - 07-05-2011, 10:07 AM
10k & 21k Training - by TheEd - 07-05-2011, 09:15 PM
10k & 21k Training - by DaveM40 - 10-05-2011, 05:02 PM
10k & 21k Training - by TheEd - 11-05-2011, 07:52 AM
10k & 21k Training - by DaveM40 - 16-05-2011, 08:28 AM
10k & 21k Training - by TheEd - 16-05-2011, 06:24 PM
10k & 21k Training - by DaveM40 - 21-05-2011, 11:05 AM
10k & 21k Training - by TheEd - 23-05-2011, 11:36 AM
10k & 21k Training - by DaveM40 - 23-05-2011, 03:22 PM
10k & 21k Training - by TheEd - 23-05-2011, 04:51 PM
10k & 21k Training - by DaveM40 - 25-05-2011, 11:49 AM
10k & 21k Training - by TheEd - 25-05-2011, 12:02 PM
10k & 21k Training - by DaveM40 - 26-05-2011, 03:37 PM
10k & 21k Training - by TheEd - 26-05-2011, 03:39 PM
10k & 21k Training - by DaveM40 - 31-05-2011, 01:49 PM
10k & 21k Training - by TheEd - 31-05-2011, 02:03 PM
10k & 21k Training - by DaveM40 - 31-05-2011, 02:27 PM
10k & 21k Training - by TheEd - 31-05-2011, 05:22 PM
10k & 21k Training - by DaveM40 - 05-06-2011, 09:05 AM
10k & 21k Training - by TheEd - 05-06-2011, 09:51 AM
10k & 21k Training - by DaveM40 - 05-06-2011, 11:57 AM
10k & 21k Training - by TheEd - 05-06-2011, 12:03 PM
10k & 21k Training - by DaveM40 - 12-06-2011, 01:07 PM
10k & 21k Training - by TheEd - 13-06-2011, 05:52 PM
10k & 21k Training - by TheEd - 13-06-2011, 06:00 PM
10k & 21k Training - by TheEd - 17-08-2011, 05:15 AM
10k & 21k Training - by DaveM40 - 18-08-2011, 10:06 AM
10k & 21k Training - by TheEd - 18-08-2011, 10:17 AM
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