Sub 50 min 10K

Sub 50 min 10K

Vijay
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Posts: 94
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Joined: Dec 2014

#73

09-04-2015, 08:50 AM

Hi Ed,
I have completed the off-training period and now on the build up phase(week-1).A few clarifications

-I do not have any hills nearby. So can I do the rolling hills workout by running au and down the steps. I live in an apartment with 30 floors , so lot of steps :-)

-65% or 75% effort. Should I consider this effort based on the BPM. The max BPM I reach is 190.So 75% would be 142.
Please correct me if Iam wrong.

Vijay

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Sub 50 min 10K - by Vijay - 11-12-2014, 09:07 AM

Sub 50 min 10K - by Vijay - 08-07-2015, 01:59 AM

Sub 50 min 10K - by TheEd - 08-07-2015, 09:14 AM

Sub 50 min 10K - by Vijay - 09-07-2015, 01:44 AM

Sub 50 min 10K - by TheEd - 09-07-2015, 03:30 PM

Sub 50 min 10K - by Vijay - 11-07-2015, 04:21 AM

Sub 50 min 10K - by TheEd - 11-07-2015, 06:14 AM

Sub 50 min 10K - by Vijay - 14-07-2015, 05:12 PM

Sub 50 min 10K - by TheEd - 14-07-2015, 07:03 PM

Sub 50 min 10K - by Vijay - 18-07-2015, 02:57 AM

Sub 50 min 10K - by TheEd - 21-07-2015, 11:30 AM

Sub 50 min 10K - by Vijay - 26-07-2015, 02:15 AM

Sub 50 min 10K - by TheEd - 28-07-2015, 06:30 PM

Sub 50 min 10K - by Vijay - 09-08-2015, 07:43 AM

Sub 50 min 10K - by TheEd - 10-08-2015, 07:10 AM

Sub 50 min 10K - by Vijay - 25-08-2015, 04:03 AM

Sub 50 min 10K - by TheEd - 25-08-2015, 05:32 AM

Sub 50 min 10K - by Vijay - 06-09-2015, 10:34 AM

Sub 50 min 10K - by TheEd - 07-09-2015, 11:21 AM

Sub 50 min 10K - by Vijay - 08-09-2015, 03:48 AM

Sub 50 min 10K - by TheEd - 10-09-2015, 06:09 AM

Sub 50 min 10K - by Vijay - 12-09-2015, 04:43 AM

Sub 50 min 10K - by TheEd - 14-09-2015, 04:46 PM

Sub 50 min 10K - by Vijay - 03-10-2015, 03:12 PM

Sub 50 min 10K - by TheEd - 09-10-2015, 11:36 AM

Sub 50 min 10K - by Vijay - 20-11-2015, 10:44 AM

Sub 50 min 10K - by TheEd - 21-11-2015, 07:15 AM

Sub 50 min 10K - by Vijay - 10-12-2015, 12:39 PM

Sub 50 min 10K - by TheEd - 14-12-2015, 12:47 PM

Sub 50 min 10K - by Vijay - 29-12-2015, 05:05 AM

Sub 50 min 10K - by TheEd - 29-12-2015, 11:07 AM

Sub 50 min 10K - by Vijay - 30-12-2015, 07:57 AM

Sub 50 min 10K - by Vijay - 31-12-2015, 07:51 AM

Sub 50 min 10K - by TheEd - 31-12-2015, 03:32 PM

Sub 50 min 10K - by Vijay - 04-01-2016, 05:13 AM

Sub 50 min 10K - by TheEd - 04-01-2016, 10:16 AM

Sub 50 min 10K - by Vijay - 05-01-2016, 03:19 AM

Sub 50 min 10K - by TheEd - 05-01-2016, 04:01 PM

Sub 50 min 10K - by Vijay - 11-01-2016, 01:36 PM

Sub 50 min 10K - by TheEd - 11-01-2016, 07:24 PM

Sub 50 min 10K - by Vijay - 19-01-2016, 04:50 AM

Sub 50 min 10K - by TheEd - 19-01-2016, 08:21 AM

Sub 50 min 10K - by Vijay - 21-01-2016, 12:29 PM

Sub 50 min 10K - by TheEd - 22-01-2016, 12:22 PM

Sub 50 min 10K - by Vijay - 26-01-2016, 09:34 AM

Sub 50 min 10K - by TheEd - 26-01-2016, 11:31 AM

Sub 50 min 10K - by Vijay - 01-02-2016, 07:53 AM

Sub 50 min 10K - by TheEd - 02-02-2016, 07:04 PM

Sub 50 min 10K - by Vijay - 13-12-2014, 02:17 PM

Sub 50 min 10K - by Vijay - 13-12-2014, 02:32 PM

Sub 50 min 10K - by TheEd - 13-12-2014, 04:30 PM

Sub 50 min 10K - by Vijay - 13-12-2014, 05:05 PM

Sub 50 min 10K - by Vijay - 16-12-2014, 08:13 AM

Sub 50 min 10K - by TheEd - 16-12-2014, 09:07 AM

Sub 50 min 10K - by Vijay - 16-12-2014, 03:43 PM

Sub 50 min 10K - by TheEd - 16-12-2014, 07:09 PM

Sub 50 min 10K - by Vijay - 17-12-2014, 08:17 AM

Sub 50 min 10K - by Vijay - 17-12-2014, 08:18 AM

Sub 50 min 10K - by Vijay - 17-12-2014, 09:02 AM

Sub 50 min 10K - by Vijay - 20-12-2014, 01:38 AM

Sub 50 min 10K - by TheEd - 20-12-2014, 02:38 PM

Sub 50 min 10K - by Vijay - 20-12-2014, 04:16 PM

Sub 50 min 10K - by TheEd - 23-12-2014, 02:38 PM

Sub 50 min 10K - by Vijay - 23-12-2014, 11:53 PM

Sub 50 min 10K - by TheEd - 24-12-2014, 06:35 AM

Sub 50 min 10K - by Vijay - 28-12-2014, 04:58 AM

Sub 50 min 10K - by TheEd - 28-12-2014, 08:27 AM

Sub 50 min 10K - by Vijay - 28-12-2014, 10:25 AM

Sub 50 min 10K - by TheEd - 29-12-2014, 07:14 AM

Sub 50 min 10K - by Vijay - 06-01-2015, 05:51 PM

Sub 50 min 10K - by TheEd - 06-01-2015, 07:10 PM

Sub 50 min 10K - by Vijay - 08-01-2015, 03:07 AM

Sub 50 min 10K - by TheEd - 08-01-2015, 06:16 PM

Sub 50 min 10K - by Vijay - 10-01-2015, 04:03 AM

Sub 50 min 10K - by Vijay - 11-01-2015, 08:46 AM

Sub 50 min 10K - by Vijay - 13-01-2015, 03:03 AM

Sub 50 min 10K - by TheEd - 13-01-2015, 06:18 AM

Sub 50 min 10K - by Vijay - 17-01-2015, 02:06 AM

Sub 50 min 10K - by TheEd - 17-01-2015, 06:48 AM

Sub 50 min 10K - by Vijay - 21-01-2015, 04:10 AM

Sub 50 min 10K - by TheEd - 22-01-2015, 12:16 PM

Sub 50 min 10K - by Vijay - 24-01-2015, 04:41 AM

Sub 50 min 10K - by Vijay - 27-01-2015, 04:29 PM

Sub 50 min 10K - by TheEd - 27-01-2015, 06:47 PM

Sub 50 min 10K - by Vijay - 28-01-2015, 02:48 AM

Sub 50 min 10K - by Vijay - 29-01-2015, 03:09 AM

Sub 50 min 10K - by Vijay - 31-01-2015, 08:05 AM

Sub 50 min 10K - by TheEd - 31-01-2015, 04:17 PM

Sub 50 min 10K - by Vijay - 03-02-2015, 08:39 AM

Sub 50 min 10K - by TheEd - 03-02-2015, 02:06 PM

Sub 50 min 10K - by Vijay - 07-02-2015, 04:38 AM

Sub 50 min 10K - by Vijay - 08-02-2015, 09:47 AM

Sub 50 min 10K - by Vijay - 10-02-2015, 01:28 PM

Sub 50 min 10K - by TheEd - 10-02-2015, 01:50 PM

Sub 50 min 10K - by Vijay - 14-02-2015, 01:27 AM

Sub 50 min 10K - by Vijay - 17-02-2015, 03:48 AM

Sub 50 min 10K - by TheEd - 17-02-2015, 09:41 AM

Sub 50 min 10K - by Vijay - 19-02-2015, 03:48 AM

Sub 50 min 10K - by Vijay - 20-02-2015, 09:05 AM

Sub 50 min 10K - by TheEd - 20-02-2015, 11:13 AM

Sub 50 min 10K - by Vijay - 20-02-2015, 01:59 PM

Sub 50 min 10K - by Vijay - 21-02-2015, 05:19 AM

Sub 50 min 10K - by Vijay - 24-02-2015, 04:19 AM

Sub 50 min 10K - by Vijay - 24-02-2015, 09:49 AM

Sub 50 min 10K - by TheEd - 25-02-2015, 11:47 AM

Sub 50 min 10K - by Vijay - 26-02-2015, 03:13 AM

Sub 50 min 10K - by TheEd - 27-02-2015, 11:16 AM

Sub 50 min 10K - by Vijay - 28-02-2015, 02:46 AM

Sub 50 min 10K - by Vijay - 04-03-2015, 02:35 AM

Sub 50 min 10K - by TheEd - 04-03-2015, 07:29 AM

Sub 50 min 10K - by Vijay - 05-03-2015, 02:38 AM

Sub 50 min 10K - by Vijay - 07-03-2015, 08:39 AM

Sub 50 min 10K - by TheEd - 08-03-2015, 11:15 AM

Sub 50 min 10K - by Vijay - 10-03-2015, 03:12 AM

Sub 50 min 10K - by Vijay - 14-03-2015, 02:03 AM

Sub 50 min 10K - by Vijay - 22-03-2015, 06:59 AM

Sub 50 min 10K - by TheEd - 22-03-2015, 06:54 PM

Sub 50 min 10K - by Vijay - 23-03-2015, 02:44 AM

Sub 50 min 10K - by TheEd - 23-03-2015, 01:58 PM

Sub 50 min 10K - by Vijay - 09-04-2015, 08:50 AM

Sub 50 min 10K - by TheEd - 09-04-2015, 02:19 PM

Sub 50 min 10K - by Vijay - 10-04-2015, 08:56 AM

Sub 50 min 10K - by TheEd - 10-04-2015, 12:09 PM

Sub 50 min 10K - by Vijay - 24-04-2015, 02:00 AM

Sub 50 min 10K - by TheEd - 24-04-2015, 11:10 AM

Sub 50 min 10K - by Vijay - 26-04-2015, 04:34 AM

Sub 50 min 10K - by TheEd - 27-04-2015, 11:44 AM

Sub 50 min 10K - by Vijay - 28-04-2015, 05:14 PM

Sub 50 min 10K - by Vijay - 30-04-2015, 03:50 AM

Sub 50 min 10K - by TheEd - 30-04-2015, 08:35 AM

Sub 50 min 10K - by Vijay - 03-05-2015, 09:40 AM

Sub 50 min 10K - by Vijay - 05-05-2015, 04:03 AM

Sub 50 min 10K - by TheEd - 05-05-2015, 11:51 AM

Sub 50 min 10K - by Vijay - 09-05-2015, 03:21 AM

Sub 50 min 10K - by TheEd - 12-05-2015, 11:47 AM

Sub 50 min 10K - by Vijay - 16-05-2015, 02:20 AM

Sub 50 min 10K - by TheEd - 17-05-2015, 07:14 AM

Sub 50 min 10K - by Vijay - 17-05-2015, 02:06 PM

Sub 50 min 10K - by Vijay - 21-05-2015, 03:56 AM

Sub 50 min 10K - by TheEd - 21-05-2015, 08:00 AM

Sub 50 min 10K - by Vijay - 23-05-2015, 04:07 PM

Sub 50 min 10K - by Vijay - 26-05-2015, 12:49 AM

Sub 50 min 10K - by TheEd - 26-05-2015, 05:47 PM

Sub 50 min 10K - by Vijay - 31-05-2015, 03:48 PM

Sub 50 min 10K - by TheEd - 01-06-2015, 02:14 PM

Sub 50 min 10K - by Vijay - 06-06-2015, 03:49 AM

Sub 50 min 10K - by TheEd - 06-06-2015, 07:07 AM

Sub 50 min 10K - by Vijay - 07-06-2015, 04:13 AM

Sub 50 min 10K - by TheEd - 08-06-2015, 06:39 AM

Sub 50 min 10K - by Vijay - 11-06-2015, 03:13 AM

Sub 50 min 10K - by Vijay - 13-06-2015, 04:24 AM

Sub 50 min 10K - by TheEd - 13-06-2015, 10:52 AM

Sub 50 min 10K - by Vijay - 16-06-2015, 02:49 AM

Sub 50 min 10K - by TheEd - 17-06-2015, 06:58 AM

Sub 50 min 10K - by Vijay - 20-06-2015, 02:45 AM

Sub 50 min 10K - by TheEd - 20-06-2015, 12:36 PM

Sub 50 min 10K - by Vijay - 27-06-2015, 05:03 AM

Sub 50 min 10K - by TheEd - 27-06-2015, 06:41 AM

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