Improving 10k with regular training

Improving 10k with regular training

MMS
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Joined: Feb 2009

#46

05-03-2009, 01:14 AM

Hi Ed,

tonight 30min easy:
Distance: 4,8km
AVR: 159

Wanted to go esier than my last 30min so it was 300m shorter but with the same AVR. Feels like i'm leaving this cold behind. Smile

So, another 30min this Thursday?

Cheers.

MMS

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Improving 10k with regular training - by MMS - 04-02-2009, 08:01 PM

Improving 10k with regular training - by TheEd - 04-02-2009, 08:16 PM

Improving 10k with regular training - by MMS - 04-02-2009, 09:26 PM

Improving 10k with regular training - by TheEd - 04-02-2009, 09:31 PM

Improving 10k with regular training - by MMS - 09-02-2009, 01:32 AM

Improving 10k with regular training - by TheEd - 09-02-2009, 07:17 AM

Improving 10k with regular training - by MMS - 09-02-2009, 11:33 AM

Improving 10k with regular training - by TheEd - 09-02-2009, 11:51 AM

Improving 10k with regular training - by MMS - 10-02-2009, 04:32 PM

Improving 10k with regular training - by TheEd - 10-02-2009, 04:45 PM

Improving 10k with regular training - by MMS - 12-02-2009, 11:49 AM

Improving 10k with regular training - by MMS - 13-02-2009, 01:20 PM

Improving 10k with regular training - by TheEd - 14-02-2009, 06:44 AM

Improving 10k with regular training - by MMS - 14-02-2009, 01:05 PM

Improving 10k with regular training - by TheEd - 14-02-2009, 01:16 PM

Improving 10k with regular training - by MMS - 16-02-2009, 02:08 AM

Improving 10k with regular training - by MMS - 18-02-2009, 01:30 PM

Improving 10k with regular training - by TheEd - 18-02-2009, 01:40 PM

Improving 10k with regular training - by MMS - 20-02-2009, 04:59 PM

Improving 10k with regular training - by TheEd - 20-02-2009, 07:34 PM

Improving 10k with regular training - by MMS - 21-02-2009, 03:19 PM

Improving 10k with regular training - by TheEd - 22-02-2009, 07:27 AM

Improving 10k with regular training - by MMS - 22-02-2009, 02:51 PM

Improving 10k with regular training - by TheEd - 23-02-2009, 06:14 PM

Improving 10k with regular training - by MMS - 23-02-2009, 07:31 PM

Improving 10k with regular training - by TheEd - 23-02-2009, 08:26 PM

Improving 10k with regular training - by MMS - 24-02-2009, 01:40 PM

Improving 10k with regular training - by TheEd - 24-02-2009, 01:49 PM

Improving 10k with regular training - by MMS - 26-02-2009, 12:27 PM

Improving 10k with regular training - by TheEd - 26-02-2009, 12:36 PM

Improving 10k with regular training - by MMS - 26-02-2009, 01:45 PM

Improving 10k with regular training - by TheEd - 26-02-2009, 05:02 PM

Improving 10k with regular training - by MMS - 28-02-2009, 01:40 PM

Improving 10k with regular training - by TheEd - 28-02-2009, 07:56 PM

Improving 10k with regular training - by MMS - 02-03-2009, 01:09 AM

Improving 10k with regular training - by TheEd - 02-03-2009, 09:07 AM

Improving 10k with regular training - by MMS - 02-03-2009, 12:02 PM

Improving 10k with regular training - by MMS - 02-03-2009, 03:25 PM

Improving 10k with regular training - by TheEd - 02-03-2009, 03:30 PM

Improving 10k with regular training - by MMS - 03-03-2009, 12:14 PM

Improving 10k with regular training - by TheEd - 03-03-2009, 04:34 PM

Improving 10k with regular training - by MMS - 03-03-2009, 09:10 PM

Improving 10k with regular training - by TheEd - 04-03-2009, 06:28 AM

Improving 10k with regular training - by MMS - 04-03-2009, 11:33 AM

Improving 10k with regular training - by TheEd - 04-03-2009, 02:30 PM

Improving 10k with regular training - by MMS - 05-03-2009, 01:14 AM

Improving 10k with regular training - by TheEd - 05-03-2009, 06:32 AM

Improving 10k with regular training - by MMS - 05-03-2009, 04:56 PM

Improving 10k with regular training - by TheEd - 05-03-2009, 05:17 PM

Improving 10k with regular training - by MMS - 06-03-2009, 01:43 AM

Improving 10k with regular training - by TheEd - 06-03-2009, 06:18 AM

Improving 10k with regular training - by MMS - 06-03-2009, 05:00 PM

Improving 10k with regular training - by TheEd - 06-03-2009, 05:16 PM

Improving 10k with regular training - by MMS - 07-03-2009, 01:57 AM

Improving 10k with regular training - by MMS - 09-03-2009, 12:52 AM

Improving 10k with regular training - by TheEd - 09-03-2009, 06:31 AM

Improving 10k with regular training - by TheEd - 09-03-2009, 06:33 AM

Improving 10k with regular training - by MMS - 09-03-2009, 11:53 AM

Improving 10k with regular training - by TheEd - 09-03-2009, 04:46 PM

Improving 10k with regular training - by MMS - 10-03-2009, 01:50 AM

Improving 10k with regular training - by TheEd - 10-03-2009, 06:17 AM

Improving 10k with regular training - by MMS - 10-03-2009, 11:47 AM

Improving 10k with regular training - by TheEd - 10-03-2009, 11:51 AM

Improving 10k with regular training - by MMS - 10-03-2009, 12:11 PM

Improving 10k with regular training - by MMS - 11-03-2009, 01:44 AM

Improving 10k with regular training - by TheEd - 11-03-2009, 05:49 AM

Improving 10k with regular training - by MMS - 12-03-2009, 01:39 AM

Improving 10k with regular training - by TheEd - 12-03-2009, 06:32 AM

Improving 10k with regular training - by MMS - 13-03-2009, 12:02 PM

Improving 10k with regular training - by TheEd - 13-03-2009, 05:54 PM

Improving 10k with regular training - by MMS - 14-03-2009, 03:07 PM

Improving 10k with regular training - by MMS - 15-03-2009, 01:53 PM

Improving 10k with regular training - by TheEd - 15-03-2009, 02:04 PM

Improving 10k with regular training - by MMS - 16-03-2009, 12:06 PM

Improving 10k with regular training - by MMS - 18-03-2009, 11:51 AM

Improving 10k with regular training - by TheEd - 18-03-2009, 11:58 AM

Improving 10k with regular training - by MMS - 19-03-2009, 11:55 AM

Improving 10k with regular training - by TheEd - 19-03-2009, 12:15 PM

Improving 10k with regular training - by MMS - 20-03-2009, 12:05 PM

Improving 10k with regular training - by TheEd - 20-03-2009, 05:34 PM

Improving 10k with regular training - by MMS - 23-03-2009, 12:08 PM

Improving 10k with regular training - by TheEd - 23-03-2009, 01:02 PM

Improving 10k with regular training - by MMS - 24-03-2009, 12:28 PM

Improving 10k with regular training - by MMS - 25-03-2009, 12:07 PM

Improving 10k with regular training - by TheEd - 25-03-2009, 12:20 PM

Improving 10k with regular training - by MMS - 26-03-2009, 12:17 PM

Improving 10k with regular training - by TheEd - 26-03-2009, 12:51 PM

Improving 10k with regular training - by MMS - 27-03-2009, 12:02 PM

Improving 10k with regular training - by MMS - 30-03-2009, 12:24 PM

Improving 10k with regular training - by TheEd - 30-03-2009, 12:31 PM

Improving 10k with regular training - by MMS - 30-03-2009, 12:42 PM

Improving 10k with regular training - by TheEd - 30-03-2009, 01:00 PM

Improving 10k with regular training - by MMS - 30-03-2009, 01:58 PM

Improving 10k with regular training - by TheEd - 30-03-2009, 02:14 PM

Improving 10k with regular training - by MMS - 01-04-2009, 11:29 AM

Improving 10k with regular training - by TheEd - 01-04-2009, 02:07 PM

Improving 10k with regular training - by MMS - 03-04-2009, 12:17 PM

Improving 10k with regular training - by TheEd - 03-04-2009, 01:18 PM

Improving 10k with regular training - by karirush - 03-04-2009, 03:50 PM

Improving 10k with regular training - by MMS - 06-04-2009, 11:29 AM

Improving 10k with regular training - by TheEd - 06-04-2009, 11:39 AM

Improving 10k with regular training - by MMS - 08-04-2009, 01:00 PM

Improving 10k with regular training - by TheEd - 08-04-2009, 01:14 PM

Improving 10k with regular training - by MMS - 08-04-2009, 01:28 PM

Improving 10k with regular training - by TheEd - 08-04-2009, 03:28 PM

Improving 10k with regular training - by MMS - 08-04-2009, 04:14 PM

Improving 10k with regular training - by MMS - 09-04-2009, 11:35 AM

Improving 10k with regular training - by MMS - 10-04-2009, 12:47 PM

Improving 10k with regular training - by MMS - 13-04-2009, 12:14 PM

Improving 10k with regular training - by TheEd - 13-04-2009, 02:44 PM

Improving 10k with regular training - by MMS - 14-04-2009, 12:33 PM

Improving 10k with regular training - by TheEd - 14-04-2009, 12:44 PM

Improving 10k with regular training - by MMS - 15-04-2009, 12:31 PM

Improving 10k with regular training - by MMS - 17-04-2009, 11:46 AM

Improving 10k with regular training - by TheEd - 17-04-2009, 02:00 PM

Improving 10k with regular training - by MMS - 21-04-2009, 12:07 PM

Improving 10k with regular training - by TheEd - 21-04-2009, 12:11 PM

Improving 10k with regular training - by MMS - 22-04-2009, 12:32 PM

Improving 10k with regular training - by TheEd - 22-04-2009, 02:45 PM

Improving 10k with regular training - by MMS - 26-04-2009, 06:23 PM

Improving 10k with regular training - by TheEd - 26-04-2009, 06:38 PM

Improving 10k with regular training - by MMS - 28-04-2009, 11:47 AM

Improving 10k with regular training - by MMS - 29-04-2009, 12:21 PM

Improving 10k with regular training - by MMS - 04-05-2009, 01:52 PM

Improving 10k with regular training - by TheEd - 04-05-2009, 02:00 PM

Improving 10k with regular training - by MMS - 10-05-2009, 12:40 PM

Improving 10k with regular training - by MMS - 20-05-2009, 02:20 PM

Improving 10k with regular training - by TheEd - 20-05-2009, 04:31 PM

Improving 10k with regular training - by MMS - 21-05-2009, 03:14 PM

Improving 10k with regular training - by TheEd - 22-05-2009, 09:32 AM

Improving 10k with regular training - by MMS - 26-05-2009, 01:06 PM

Improving 10k with regular training - by TheEd - 26-05-2009, 02:04 PM

Improving 10k with regular training - by MMS - 26-05-2009, 02:27 PM

Improving 10k with regular training - by TheEd - 26-05-2009, 02:34 PM

Improving 10k with regular training - by MMS - 27-05-2009, 12:32 PM

Improving 10k with regular training - by MMS - 28-05-2009, 12:49 PM

Improving 10k with regular training - by TheEd - 28-05-2009, 03:30 PM

Improving 10k with regular training - by MMS - 30-05-2009, 05:18 PM

Improving 10k with regular training - by MMS - 01-06-2009, 12:12 PM

Improving 10k with regular training - by TheEd - 01-06-2009, 12:29 PM

Improving 10k with regular training - by MMS - 01-06-2009, 12:59 PM

Improving 10k with regular training - by TheEd - 01-06-2009, 01:14 PM

Improving 10k with regular training - by MMS - 01-06-2009, 01:59 PM

Improving 10k with regular training - by TheEd - 01-06-2009, 02:17 PM

Improving 10k with regular training - by MMS - 01-06-2009, 02:36 PM

Improving 10k with regular training - by MMS - 05-06-2009, 12:05 PM

Improving 10k with regular training - by TheEd - 07-06-2009, 06:01 AM

Improving 10k with regular training - by MMS - 08-06-2009, 12:48 PM

Improving 10k with regular training - by TheEd - 08-06-2009, 02:56 PM

Improving 10k with regular training - by MMS - 10-06-2009, 02:30 PM

Improving 10k with regular training - by TheEd - 10-06-2009, 04:06 PM

Improving 10k with regular training - by MMS - 15-06-2009, 01:17 AM

Improving 10k with regular training - by TheEd - 15-06-2009, 05:36 AM

Improving 10k with regular training - by MMS - 15-06-2009, 12:41 PM

Improving 10k with regular training - by TheEd - 15-06-2009, 12:55 PM

Improving 10k with regular training - by MMS - 19-06-2009, 12:12 PM

Improving 10k with regular training - by MMS - 22-06-2009, 01:08 PM

Improving 10k with regular training - by TheEd - 22-06-2009, 01:12 PM

Improving 10k with regular training - by MMS - 24-06-2009, 12:54 PM

Improving 10k with regular training - by MMS - 27-06-2009, 01:30 PM

Improving 10k with regular training - by TheEd - 27-06-2009, 02:20 PM

Improving 10k with regular training - by MMS - 28-06-2009, 02:12 PM

Improving 10k with regular training - by TheEd - 29-06-2009, 07:54 AM

Improving 10k with regular training - by MMS - 29-06-2009, 01:12 PM

Improving 10k with regular training - by TheEd - 29-06-2009, 05:09 PM

Improving 10k with regular training - by MMS - 29-06-2009, 06:40 PM

Improving 10k with regular training - by TheEd - 29-06-2009, 06:58 PM

Improving 10k with regular training - by MMS - 29-06-2009, 07:37 PM

Improving 10k with regular training - by TheEd - 29-06-2009, 07:51 PM

Improving 10k with regular training - by MMS - 02-07-2009, 12:20 PM

Improving 10k with regular training - by TheEd - 02-07-2009, 12:25 PM

Improving 10k with regular training - by MMS - 03-07-2009, 12:15 PM

Improving 10k with regular training - by TheEd - 03-07-2009, 12:31 PM

Improving 10k with regular training - by MMS - 05-07-2009, 01:27 PM

Improving 10k with regular training - by TheEd - 05-07-2009, 06:01 PM

Improving 10k with regular training - by MMS - 05-07-2009, 11:40 PM

Improving 10k with regular training - by TheEd - 06-07-2009, 07:17 AM

Improving 10k with regular training - by MMS - 07-07-2009, 01:25 AM

Improving 10k with regular training - by MMS - 10-07-2009, 01:55 PM

Improving 10k with regular training - by MMS - 14-07-2009, 05:51 PM

Improving 10k with regular training - by TheEd - 14-07-2009, 08:07 PM

Improving 10k with regular training - by MMS - 15-07-2009, 12:26 PM

Improving 10k with regular training - by TheEd - 15-07-2009, 12:45 PM

Improving 10k with regular training - by MMS - 15-07-2009, 12:51 PM

Improving 10k with regular training - by TheEd - 15-07-2009, 01:04 PM

Improving 10k with regular training - by MMS - 15-07-2009, 01:16 PM

Improving 10k with regular training - by TheEd - 15-07-2009, 01:25 PM

Improving 10k with regular training - by MMS - 20-07-2009, 12:49 PM

Improving 10k with regular training - by TheEd - 20-07-2009, 01:07 PM

Improving 10k with regular training - by MMS - 24-07-2009, 11:59 AM

Improving 10k with regular training - by TheEd - 24-07-2009, 01:11 PM

Improving 10k with regular training - by MMS - 24-07-2009, 02:30 PM

Improving 10k with regular training - by TheEd - 24-07-2009, 02:41 PM

Improving 10k with regular training - by MMS - 27-07-2009, 01:08 PM

Improving 10k with regular training - by TheEd - 28-07-2009, 06:29 AM

Improving 10k with regular training - by MMS - 29-07-2009, 05:57 PM

Improving 10k with regular training - by MMS - 03-08-2009, 02:25 PM

Improving 10k with regular training - by MMS - 07-08-2009, 01:27 PM

Improving 10k with regular training - by TheEd - 08-08-2009, 07:33 AM

Improving 10k with regular training - by MMS - 12-08-2009, 12:11 PM

Improving 10k with regular training - by TheEd - 12-08-2009, 06:52 PM

Improving 10k with regular training - by MMS - 17-08-2009, 12:11 PM

Improving 10k with regular training - by TheEd - 17-08-2009, 12:27 PM

Improving 10k with regular training - by MMS - 17-08-2009, 01:04 PM

Improving 10k with regular training - by TheEd - 17-08-2009, 01:36 PM

Improving 10k with regular training - by MMS - 17-08-2009, 02:11 PM

Improving 10k with regular training - by MMS - 24-08-2009, 12:03 PM

Improving 10k with regular training - by TheEd - 24-08-2009, 03:22 PM

Improving 10k with regular training - by MMS - 24-08-2009, 04:15 PM

Improving 10k with regular training - by TheEd - 24-08-2009, 07:38 PM

Improving 10k with regular training - by MMS - 25-08-2009, 11:49 AM

Improving 10k with regular training - by TheEd - 25-08-2009, 12:42 PM

Improving 10k with regular training - by MMS - 28-08-2009, 11:50 AM

Improving 10k with regular training - by TheEd - 28-08-2009, 02:45 PM

Improving 10k with regular training - by MMS - 01-09-2009, 12:49 PM

Improving 10k with regular training - by TheEd - 01-09-2009, 01:21 PM

Improving 10k with regular training - by MMS - 04-09-2009, 12:42 PM

Improving 10k with regular training - by TheEd - 05-09-2009, 07:19 AM

Improving 10k with regular training - by MMS - 09-09-2009, 01:10 PM

Improving 10k with regular training - by TheEd - 10-09-2009, 09:36 AM

Improving 10k with regular training - by MMS - 16-09-2009, 01:24 PM

Improving 10k with regular training - by TheEd - 16-09-2009, 03:39 PM

Improving 10k with regular training - by MMS - 17-09-2009, 12:53 PM

Improving 10k with regular training - by TheEd - 18-09-2009, 06:44 AM

Improving 10k with regular training - by MMS - 24-09-2009, 12:33 PM

Improving 10k with regular training - by TheEd - 24-09-2009, 02:19 PM

Improving 10k with regular training - by MMS - 24-09-2009, 02:46 PM

Improving 10k with regular training - by MMS - 01-10-2009, 06:51 PM

Improving 10k with regular training - by TheEd - 01-10-2009, 07:48 PM

Improving 10k with regular training - by MMS - 08-10-2009, 12:17 PM

Improving 10k with regular training - by TheEd - 08-10-2009, 04:48 PM

Improving 10k with regular training - by MMS - 09-10-2009, 02:53 PM

Improving 10k with regular training - by TheEd - 09-10-2009, 07:15 PM

Improving 10k with regular training - by MMS - 14-10-2009, 01:27 PM

Improving 10k with regular training - by TheEd - 14-10-2009, 03:29 PM

Improving 10k with regular training - by MMS - 19-10-2009, 12:27 PM

Improving 10k with regular training - by TheEd - 19-10-2009, 01:53 PM

Improving 10k with regular training - by MMS - 19-10-2009, 03:41 PM

Improving 10k with regular training - by TheEd - 19-10-2009, 04:35 PM

Improving 10k with regular training - by MMS - 20-10-2009, 12:22 PM

Improving 10k with regular training - by TheEd - 20-10-2009, 12:33 PM

Improving 10k with regular training - by MMS - 23-10-2009, 10:56 AM

Improving 10k with regular training - by TheEd - 23-10-2009, 01:55 PM

Improving 10k with regular training - by MMS - 28-10-2009, 12:17 PM

Improving 10k with regular training - by TheEd - 28-10-2009, 12:56 PM

Improving 10k with regular training - by MMS - 29-10-2009, 01:09 AM

Improving 10k with regular training - by MMS - 03-11-2009, 12:44 PM

Improving 10k with regular training - by TheEd - 03-11-2009, 12:51 PM

Improving 10k with regular training - by MMS - 03-11-2009, 01:03 PM

Improving 10k with regular training - by TheEd - 03-11-2009, 01:22 PM

Improving 10k with regular training - by MMS - 03-11-2009, 04:01 PM

Improving 10k with regular training - by MMS - 06-11-2009, 12:28 PM

Improving 10k with regular training - by TheEd - 06-11-2009, 12:39 PM

Improving 10k with regular training - by MMS - 07-11-2009, 10:34 AM

Improving 10k with regular training - by TheEd - 07-11-2009, 10:46 AM

Improving 10k with regular training - by MMS - 08-11-2009, 10:58 AM

Improving 10k with regular training - by TheEd - 08-11-2009, 11:16 AM

Improving 10k with regular training - by MMS - 08-11-2009, 11:33 AM

Improving 10k with regular training - by MMS - 13-11-2009, 11:22 AM

Improving 10k with regular training - by TheEd - 13-11-2009, 11:39 AM

Improving 10k with regular training - by MMS - 15-11-2009, 11:07 PM

Improving 10k with regular training - by MMS - 16-11-2009, 06:55 PM

Improving 10k with regular training - by TheEd - 16-11-2009, 08:07 PM

Improving 10k with regular training - by MMS - 16-11-2009, 10:29 PM

Improving 10k with regular training - by TheEd - 17-11-2009, 10:12 AM

Improving 10k with regular training - by MMS - 18-11-2009, 11:19 PM

Improving 10k with regular training - by TheEd - 19-11-2009, 08:39 PM

Improving 10k with regular training - by MMS - 20-11-2009, 05:21 PM

Improving 10k with regular training - by MMS - 23-11-2009, 10:56 PM

Improving 10k with regular training - by TheEd - 24-11-2009, 06:37 AM

Improving 10k with regular training - by MMS - 25-11-2009, 01:05 AM

Improving 10k with regular training - by TheEd - 25-11-2009, 06:12 AM

Improving 10k with regular training - by MMS - 26-11-2009, 12:00 AM

Improving 10k with regular training - by MMS - 27-11-2009, 11:19 AM

Improving 10k with regular training - by TheEd - 27-11-2009, 12:20 PM

Improving 10k with regular training - by MMS - 27-11-2009, 08:26 PM

Improving 10k with regular training - by TheEd - 27-11-2009, 09:17 PM

Improving 10k with regular training - by MMS - 01-12-2009, 10:57 AM

Improving 10k with regular training - by TheEd - 01-12-2009, 01:05 PM

Improving 10k with regular training - by MMS - 04-12-2009, 11:19 AM

Improving 10k with regular training - by TheEd - 04-12-2009, 11:41 AM

Improving 10k with regular training - by MMS - 08-12-2009, 01:07 PM

Improving 10k with regular training - by TheEd - 08-12-2009, 03:59 PM

Improving 10k with regular training - by MMS - 09-12-2009, 12:58 PM

Improving 10k with regular training - by TheEd - 09-12-2009, 03:57 PM

Improving 10k with regular training - by MMS - 09-12-2009, 04:16 PM

Improving 10k with regular training - by MMS - 11-12-2009, 11:44 AM

Improving 10k with regular training - by TheEd - 11-12-2009, 01:04 PM

Improving 10k with regular training - by MMS - 11-12-2009, 01:40 PM

Improving 10k with regular training - by TheEd - 11-12-2009, 02:05 PM

Improving 10k with regular training - by TheEd - 11-12-2009, 03:51 PM

Improving 10k with regular training - by MMS - 13-12-2009, 09:46 PM

Improving 10k with regular training - by MMS - 13-12-2009, 09:53 PM

Improving 10k with regular training - by TheEd - 14-12-2009, 08:07 AM

Improving 10k with regular training - by MMS - 15-12-2009, 11:24 AM

Improving 10k with regular training - by TheEd - 15-12-2009, 12:53 PM

Improving 10k with regular training - by MMS - 15-12-2009, 04:04 PM

Improving 10k with regular training - by MMS - 16-12-2009, 12:52 PM

Improving 10k with regular training - by TheEd - 16-12-2009, 12:56 PM

Improving 10k with regular training - by MMS - 22-12-2009, 11:02 AM

Improving 10k with regular training - by TheEd - 22-12-2009, 02:57 PM

Improving 10k with regular training - by MMS - 22-12-2009, 05:29 PM

Improving 10k with regular training - by MMS - 04-01-2010, 12:41 PM

Improving 10k with regular training - by TheEd - 05-01-2010, 06:42 AM

Improving 10k with regular training - by MMS - 13-01-2010, 10:15 AM

Improving 10k with regular training - by TheEd - 13-01-2010, 07:11 PM

Improving 10k with regular training - by MMS - 19-01-2010, 12:00 AM

Improving 10k with regular training - by TheEd - 19-01-2010, 06:27 AM

Improving 10k with regular training - by MMS - 19-01-2010, 11:14 AM

Improving 10k with regular training - by TheEd - 19-01-2010, 02:18 PM

Improving 10k with regular training - by MMS - 22-01-2010, 11:48 AM

Improving 10k with regular training - by TheEd - 24-01-2010, 08:20 PM

Improving 10k with regular training - by MMS - 25-01-2010, 05:19 PM

Improving 10k with regular training - by TheEd - 25-01-2010, 05:45 PM

Improving 10k with regular training - by MMS - 25-01-2010, 05:57 PM

Improving 10k with regular training - by MMS - 30-01-2010, 02:37 PM

Improving 10k with regular training - by TheEd - 31-01-2010, 04:25 PM

Improving 10k with regular training - by MMS - 03-02-2010, 12:19 PM

Improving 10k with regular training - by MMS - 09-02-2010, 10:30 AM

Improving 10k with regular training - by TheEd - 09-02-2010, 02:09 PM

Improving 10k with regular training - by MMS - 17-02-2010, 01:45 PM

Improving 10k with regular training - by TheEd - 17-02-2010, 02:16 PM

Improving 10k with regular training - by MMS - 17-02-2010, 04:23 PM

Improving 10k with regular training - by MMS - 22-02-2010, 12:25 PM

Improving 10k with regular training - by TheEd - 23-02-2010, 10:39 AM

Improving 10k with regular training - by MMS - 28-02-2010, 05:51 PM

Improving 10k with regular training - by TheEd - 28-02-2010, 06:01 PM

Improving 10k with regular training - by MMS - 08-03-2010, 11:52 AM

Improving 10k with regular training - by TheEd - 08-03-2010, 02:32 PM

Improving 10k with regular training - by MMS - 15-03-2010, 11:49 AM

Improving 10k with regular training - by TheEd - 15-03-2010, 01:58 PM

Improving 10k with regular training - by MMS - 23-03-2010, 11:37 AM

Improving 10k with regular training - by TheEd - 23-03-2010, 11:47 AM

Improving 10k with regular training - by MMS - 29-03-2010, 12:03 PM

Improving 10k with regular training - by TheEd - 29-03-2010, 04:40 PM

Improving 10k with regular training - by MMS - 05-04-2010, 11:42 AM

Improving 10k with regular training - by TheEd - 05-04-2010, 04:01 PM

Improving 10k with regular training - by MMS - 12-04-2010, 12:08 PM

Improving 10k with regular training - by TheEd - 12-04-2010, 12:25 PM

Improving 10k with regular training - by MMS - 12-04-2010, 12:41 PM

Improving 10k with regular training - by MMS - 19-04-2010, 12:54 PM

Improving 10k with regular training - by TheEd - 19-04-2010, 02:42 PM

Improving 10k with regular training - by MMS - 26-04-2010, 12:37 PM

Improving 10k with regular training - by TheEd - 26-04-2010, 01:11 PM

Improving 10k with regular training - by MMS - 03-05-2010, 12:01 PM

Improving 10k with regular training - by TheEd - 03-05-2010, 12:07 PM

Improving 10k with regular training - by MMS - 03-05-2010, 01:52 PM

Improving 10k with regular training - by MMS - 10-05-2010, 12:32 PM

Improving 10k with regular training - by TheEd - 10-05-2010, 02:14 PM

Improving 10k with regular training - by MMS - 10-05-2010, 04:58 PM

Improving 10k with regular training - by TheEd - 10-05-2010, 06:05 PM

Improving 10k with regular training - by MMS - 14-05-2010, 12:39 PM

Improving 10k with regular training - by TheEd - 15-05-2010, 06:40 AM

Improving 10k with regular training - by MMS - 19-05-2010, 11:49 AM

Improving 10k with regular training - by TheEd - 19-05-2010, 12:08 PM

Improving 10k with regular training - by MMS - 24-05-2010, 01:15 AM

Improving 10k with regular training - by TheEd - 24-05-2010, 01:30 PM

Improving 10k with regular training - by MMS - 30-05-2010, 03:32 PM

Improving 10k with regular training - by TheEd - 30-05-2010, 05:32 PM

Improving 10k with regular training - by MMS - 01-06-2010, 03:07 PM

Improving 10k with regular training - by TheEd - 01-06-2010, 03:49 PM

Improving 10k with regular training - by MMS - 01-06-2010, 04:19 PM

Improving 10k with regular training - by TheEd - 02-06-2010, 04:50 AM

Improving 10k with regular training - by MMS - 21-06-2010, 05:05 PM

Improving 10k with regular training - by TheEd - 22-06-2010, 05:59 AM

Improving 10k with regular training - by MMS - 28-06-2010, 11:47 AM

Improving 10k with regular training - by TheEd - 28-06-2010, 01:26 PM

Improving 10k with regular training - by MMS - 02-07-2010, 06:53 PM

Improving 10k with regular training - by MMS - 09-07-2010, 03:06 PM

Improving 10k with regular training - by TheEd - 09-07-2010, 05:24 PM

Improving 10k with regular training - by MMS - 14-07-2010, 05:05 PM

Improving 10k with regular training - by TheEd - 15-07-2010, 08:55 AM

Improving 10k with regular training - by MMS - 15-07-2010, 05:41 PM

Improving 10k with regular training - by TheEd - 16-07-2010, 02:14 PM

Improving 10k with regular training - by MMS - 21-07-2010, 11:52 AM

Improving 10k with regular training - by TheEd - 21-07-2010, 02:58 PM

Improving 10k with regular training - by MMS - 21-07-2010, 08:55 PM

Improving 10k with regular training - by MMS - 23-07-2010, 11:49 AM

Improving 10k with regular training - by TheEd - 23-07-2010, 02:32 PM

Improving 10k with regular training - by MMS - 28-07-2010, 12:00 PM

Improving 10k with regular training - by TheEd - 29-07-2010, 10:47 AM

Improving 10k with regular training - by MMS - 29-07-2010, 11:32 AM

Improving 10k with regular training - by TheEd - 01-08-2010, 03:53 PM

Improving 10k with regular training - by MMS - 02-08-2010, 12:52 AM

Improving 10k with regular training - by TheEd - 02-08-2010, 05:50 AM

Improving 10k with regular training - by MMS - 02-08-2010, 11:30 AM

Improving 10k with regular training - by MMS - 06-08-2010, 01:46 PM

Improving 10k with regular training - by TheEd - 07-08-2010, 07:26 AM

Improving 10k with regular training - by MMS - 11-08-2010, 12:14 PM

Improving 10k with regular training - by TheEd - 11-08-2010, 03:34 PM

Improving 10k with regular training - by MMS - 15-08-2010, 10:17 PM

Improving 10k with regular training - by TheEd - 16-08-2010, 06:56 AM

Improving 10k with regular training - by MMS - 16-08-2010, 11:52 AM

Improving 10k with regular training - by TheEd - 16-08-2010, 05:40 PM

Improving 10k with regular training - by MMS - 16-08-2010, 08:38 PM

Improving 10k with regular training - by MMS - 19-08-2010, 11:24 AM

Improving 10k with regular training - by TheEd - 19-08-2010, 01:28 PM

Improving 10k with regular training - by MMS - 20-08-2010, 11:51 AM

Improving 10k with regular training - by TheEd - 20-08-2010, 12:02 PM

Improving 10k with regular training - by MMS - 22-08-2010, 02:24 PM

Improving 10k with regular training - by TheEd - 22-08-2010, 05:17 PM

Improving 10k with regular training - by MMS - 25-08-2010, 12:51 AM

Improving 10k with regular training - by MMS - 25-08-2010, 11:46 AM

Improving 10k with regular training - by MMS - 26-08-2010, 01:23 AM

Improving 10k with regular training - by TheEd - 26-08-2010, 04:54 AM

Improving 10k with regular training - by MMS - 27-08-2010, 12:44 PM

Improving 10k with regular training - by TheEd - 28-08-2010, 05:05 AM

Improving 10k with regular training - by MMS - 01-09-2010, 12:46 PM

Improving 10k with regular training - by TheEd - 01-09-2010, 01:02 PM

Improving 10k with regular training - by MMS - 08-09-2010, 12:36 PM

Improving 10k with regular training - by TheEd - 08-09-2010, 01:02 PM

Improving 10k with regular training - by MMS - 13-09-2010, 01:29 AM

Improving 10k with regular training - by TheEd - 13-09-2010, 05:07 AM

Improving 10k with regular training - by MMS - 20-09-2010, 02:26 PM

Improving 10k with regular training - by TheEd - 20-09-2010, 03:44 PM

Improving 10k with regular training - by MMS - 23-09-2010, 11:38 AM

Improving 10k with regular training - by TheEd - 23-09-2010, 02:32 PM

Improving 10k with regular training - by MMS - 27-09-2010, 12:35 PM

Improving 10k with regular training - by TheEd - 27-09-2010, 12:43 PM

Improving 10k with regular training - by MMS - 03-10-2010, 01:56 PM

Improving 10k with regular training - by TheEd - 04-10-2010, 05:48 PM

Improving 10k with regular training - by MMS - 05-10-2010, 12:47 PM

Improving 10k with regular training - by TheEd - 05-10-2010, 04:41 PM

Improving 10k with regular training - by MMS - 08-10-2010, 11:49 AM

Improving 10k with regular training - by TheEd - 08-10-2010, 03:00 PM

Improving 10k with regular training - by MMS - 10-10-2010, 07:25 PM

Improving 10k with regular training - by TheEd - 11-10-2010, 07:31 AM

Improving 10k with regular training - by MMS - 13-10-2010, 11:56 AM

Improving 10k with regular training - by TheEd - 13-10-2010, 02:57 PM

Improving 10k with regular training - by MMS - 15-10-2010, 01:09 PM

Improving 10k with regular training - by TheEd - 15-10-2010, 01:19 PM

Improving 10k with regular training - by MMS - 20-10-2010, 11:15 AM

Improving 10k with regular training - by TheEd - 20-10-2010, 06:13 PM

Improving 10k with regular training - by MMS - 20-10-2010, 06:23 PM

Improving 10k with regular training - by TheEd - 20-10-2010, 06:29 PM

Improving 10k with regular training - by MMS - 25-10-2010, 11:24 AM

Improving 10k with regular training - by MMS - 25-10-2010, 11:25 AM

Improving 10k with regular training - by TheEd - 25-10-2010, 02:49 PM

Improving 10k with regular training - by MMS - 26-10-2010, 10:39 AM

Improving 10k with regular training - by TheEd - 26-10-2010, 04:40 PM

Improving 10k with regular training - by MMS - 29-10-2010, 06:34 PM

Improving 10k with regular training - by MMS - 31-10-2010, 11:34 AM

Improving 10k with regular training - by TheEd - 31-10-2010, 11:45 AM

Improving 10k with regular training - by MMS - 31-10-2010, 11:57 AM

Improving 10k with regular training - by TheEd - 01-11-2010, 06:19 AM

Improving 10k with regular training - by MMS - 05-11-2010, 10:21 AM

Improving 10k with regular training - by TheEd - 05-11-2010, 03:08 PM

Improving 10k with regular training - by MMS - 10-11-2010, 10:40 AM

Improving 10k with regular training - by TheEd - 10-11-2010, 03:29 PM

Improving 10k with regular training - by MMS - 12-11-2010, 10:36 AM

Improving 10k with regular training - by TheEd - 12-11-2010, 02:41 PM

Improving 10k with regular training - by MMS - 15-11-2010, 10:59 AM

Improving 10k with regular training - by TheEd - 15-11-2010, 04:45 PM

Improving 10k with regular training - by MMS - 17-11-2010, 10:36 AM

Improving 10k with regular training - by MMS - 19-11-2010, 11:25 AM

Improving 10k with regular training - by TheEd - 19-11-2010, 07:06 PM

Improving 10k with regular training - by MMS - 24-11-2010, 10:49 AM

Improving 10k with regular training - by TheEd - 24-11-2010, 07:16 PM

Improving 10k with regular training - by MMS - 25-11-2010, 12:59 AM

Improving 10k with regular training - by MMS - 28-11-2010, 10:03 PM

Improving 10k with regular training - by TheEd - 29-11-2010, 06:55 AM

Improving 10k with regular training - by MMS - 29-11-2010, 10:05 AM

Improving 10k with regular training - by TheEd - 29-11-2010, 10:30 AM

Improving 10k with regular training - by MMS - 02-12-2010, 12:41 PM

Improving 10k with regular training - by TheEd - 02-12-2010, 12:47 PM

Improving 10k with regular training - by MMS - 07-12-2010, 12:21 PM

Improving 10k with regular training - by TheEd - 07-12-2010, 06:39 PM

Improving 10k with regular training - by MMS - 13-12-2010, 11:51 AM

Improving 10k with regular training - by TheEd - 13-12-2010, 07:37 PM

Improving 10k with regular training - by MMS - 17-12-2010, 09:59 AM

Improving 10k with regular training - by MMS - 17-12-2010, 10:07 AM

Improving 10k with regular training - by MMS - 21-12-2010, 11:42 AM

Improving 10k with regular training - by TheEd - 21-12-2010, 01:58 PM

Improving 10k with regular training - by MMS - 23-12-2010, 11:40 AM

Improving 10k with regular training - by MMS - 29-12-2010, 07:22 PM

Improving 10k with regular training - by TheEd - 30-12-2010, 09:57 AM

Improving 10k with regular training - by MMS - 31-12-2010, 11:46 AM

Improving 10k with regular training - by TheEd - 31-12-2010, 12:06 PM

Improving 10k with regular training - by MMS - 03-01-2011, 10:25 AM

Improving 10k with regular training - by TheEd - 03-01-2011, 03:58 PM

Improving 10k with regular training - by MMS - 07-01-2011, 10:24 AM

Improving 10k with regular training - by TheEd - 07-01-2011, 06:25 PM

Improving 10k with regular training - by MMS - 10-01-2011, 11:00 AM

Improving 10k with regular training - by TheEd - 10-01-2011, 03:37 PM

Improving 10k with regular training - by MMS - 14-01-2011, 10:40 AM

Improving 10k with regular training - by TheEd - 14-01-2011, 07:03 PM

Improving 10k with regular training - by MMS - 17-01-2011, 10:36 AM

Improving 10k with regular training - by TheEd - 17-01-2011, 02:56 PM

Improving 10k with regular training - by MMS - 20-01-2011, 01:13 PM

Improving 10k with regular training - by TheEd - 20-01-2011, 06:12 PM

Improving 10k with regular training - by MMS - 20-01-2011, 07:28 PM

Improving 10k with regular training - by TheEd - 20-01-2011, 07:35 PM

Improving 10k with regular training - by MMS - 22-01-2011, 11:18 AM

Improving 10k with regular training - by TheEd - 22-01-2011, 11:34 AM

Improving 10k with regular training - by MMS - 22-01-2011, 12:26 PM

Improving 10k with regular training - by TheEd - 22-01-2011, 02:27 PM

Improving 10k with regular training - by MMS - 27-01-2011, 12:03 PM

Improving 10k with regular training - by TheEd - 27-01-2011, 12:38 PM

Improving 10k with regular training - by MMS - 01-02-2011, 11:14 AM

Improving 10k with regular training - by TheEd - 01-02-2011, 02:50 PM

Improving 10k with regular training - by TheEd - 01-02-2011, 02:58 PM

Improving 10k with regular training - by MMS - 02-02-2011, 11:59 AM

Improving 10k with regular training - by MMS - 02-02-2011, 12:20 PM

Improving 10k with regular training - by TheEd - 02-02-2011, 12:47 PM

Improving 10k with regular training - by MMS - 02-02-2011, 11:30 PM

Improving 10k with regular training - by MMS - 03-02-2011, 03:34 PM

Improving 10k with regular training - by TheEd - 03-02-2011, 03:46 PM

Improving 10k with regular training - by MMS - 04-02-2011, 10:33 AM

Improving 10k with regular training - by TheEd - 04-02-2011, 02:52 PM

Improving 10k with regular training - by MMS - 05-02-2011, 06:18 PM

Improving 10k with regular training - by MMS - 10-02-2011, 11:19 AM

Improving 10k with regular training - by MMS - 13-02-2011, 07:00 PM

Improving 10k with regular training - by TheEd - 13-02-2011, 07:05 PM

Improving 10k with regular training - by MMS - 13-02-2011, 07:22 PM

Improving 10k with regular training - by TheEd - 14-02-2011, 06:04 AM

Improving 10k with regular training - by MMS - 14-02-2011, 11:24 AM

Improving 10k with regular training - by MMS - 17-02-2011, 12:27 PM

Improving 10k with regular training - by MMS - 21-02-2011, 12:07 PM

Improving 10k with regular training - by TheEd - 22-02-2011, 03:03 AM

Improving 10k with regular training - by MMS - 23-02-2011, 11:25 AM

Improving 10k with regular training - by MMS - 24-02-2011, 01:25 PM

Improving 10k with regular training - by MMS - 27-02-2011, 11:55 PM

Improving 10k with regular training - by MMS - 01-03-2011, 11:32 AM

Improving 10k with regular training - by TheEd - 01-03-2011, 11:44 AM

Improving 10k with regular training - by MMS - 01-03-2011, 12:01 PM

Improving 10k with regular training - by TheEd - 01-03-2011, 12:06 PM

Improving 10k with regular training - by MMS - 04-03-2011, 04:42 PM

Improving 10k with regular training - by TheEd - 04-03-2011, 05:25 PM

Improving 10k with regular training - by MMS - 04-03-2011, 06:01 PM

Improving 10k with regular training - by MMS - 07-03-2011, 11:44 AM

Improving 10k with regular training - by TheEd - 07-03-2011, 12:14 PM

Improving 10k with regular training - by MMS - 11-03-2011, 01:31 PM

Improving 10k with regular training - by TheEd - 12-03-2011, 10:01 AM

Improving 10k with regular training - by MMS - 13-03-2011, 07:34 PM

Improving 10k with regular training - by MMS - 16-03-2011, 01:46 PM

Improving 10k with regular training - by MMS - 21-03-2011, 07:12 PM

Improving 10k with regular training - by MMS - 28-03-2011, 12:04 PM

Improving 10k with regular training - by TheEd - 28-03-2011, 02:59 PM

Improving 10k with regular training - by MMS - 30-03-2011, 12:24 PM

Improving 10k with regular training - by TheEd - 30-03-2011, 12:25 PM

Improving 10k with regular training - by MMS - 01-04-2011, 12:26 PM

Improving 10k with regular training - by TheEd - 02-04-2011, 05:38 AM

Improving 10k with regular training - by MMS - 03-04-2011, 10:27 PM

Improving 10k with regular training - by TheEd - 04-04-2011, 05:05 AM

Improving 10k with regular training - by MMS - 05-04-2011, 12:22 PM

Improving 10k with regular training - by TheEd - 05-04-2011, 01:21 PM

Improving 10k with regular training - by MMS - 11-04-2011, 11:20 AM

Improving 10k with regular training - by MMS - 17-04-2011, 12:03 AM

Improving 10k with regular training - by MMS - 17-04-2011, 11:25 AM

Improving 10k with regular training - by TheEd - 17-04-2011, 11:35 AM

Improving 10k with regular training - by MMS - 20-04-2011, 11:43 AM

Improving 10k with regular training - by TheEd - 21-04-2011, 04:47 AM

Improving 10k with regular training - by MMS - 22-04-2011, 02:01 PM

Improving 10k with regular training - by MMS - 24-04-2011, 03:27 PM

Improving 10k with regular training - by TheEd - 24-04-2011, 04:59 PM

Improving 10k with regular training - by MMS - 02-05-2011, 12:02 PM

Improving 10k with regular training - by TheEd - 02-05-2011, 12:07 PM

Improving 10k with regular training - by MMS - 05-05-2011, 02:59 PM

Improving 10k with regular training - by TheEd - 05-05-2011, 06:51 PM

Improving 10k with regular training - by MMS - 09-05-2011, 12:11 PM

Improving 10k with regular training - by TheEd - 09-05-2011, 12:23 PM

Improving 10k with regular training - by MMS - 11-05-2011, 11:39 AM

Improving 10k with regular training - by TheEd - 11-05-2011, 12:24 PM

Improving 10k with regular training - by MMS - 17-05-2011, 08:46 PM

Improving 10k with regular training - by TheEd - 17-05-2011, 09:07 PM

Improving 10k with regular training - by MMS - 17-05-2011, 09:25 PM

Improving 10k with regular training - by TheEd - 18-05-2011, 01:52 PM

Improving 10k with regular training - by MMS - 24-05-2011, 10:52 AM

Improving 10k with regular training - by MMS - 30-05-2011, 01:28 PM

Improving 10k with regular training - by MMS - 27-06-2011, 04:53 PM

Improving 10k with regular training - by TheEd - 03-07-2011, 12:04 PM

Improving 10k with regular training - by MMS - 05-07-2011, 05:52 PM

Improving 10k with regular training - by MMS - 13-07-2011, 11:46 AM

Improving 10k with regular training - by TheEd - 13-07-2011, 11:51 AM

Improving 10k with regular training - by MMS - 29-07-2011, 11:53 AM

Improving 10k with regular training - by TheEd - 29-07-2011, 01:04 PM

Improving 10k with regular training - by MMS - 30-07-2011, 02:30 PM

Improving 10k with regular training - by TheEd - 31-07-2011, 02:58 PM

Improving 10k with regular training - by MMS - 02-08-2011, 12:03 PM

Improving 10k with regular training - by MMS - 08-08-2011, 12:15 PM

Improving 10k with regular training - by TheEd - 08-08-2011, 12:49 PM

Improving 10k with regular training - by MMS - 14-08-2011, 09:26 PM

Improving 10k with regular training - by TheEd - 15-08-2011, 03:37 PM

Improving 10k with regular training - by MMS - 19-08-2011, 12:08 PM

Improving 10k with regular training - by TheEd - 19-08-2011, 01:06 PM

Improving 10k with regular training - by MMS - 29-08-2011, 11:58 AM

Improving 10k with regular training - by TheEd - 29-08-2011, 03:36 PM

Improving 10k with regular training - by MMS - 12-09-2011, 11:37 AM

Improving 10k with regular training - by TheEd - 13-09-2011, 02:37 PM

Improving 10k with regular training - by MMS - 20-09-2011, 11:34 AM

Improving 10k with regular training - by TheEd - 20-09-2011, 11:50 AM

Improving 10k with regular training - by MMS - 26-09-2011, 06:32 PM

Improving 10k with regular training - by TheEd - 26-09-2011, 06:58 PM

Improving 10k with regular training - by MMS - 07-10-2011, 06:37 PM

Improving 10k with regular training - by TheEd - 08-10-2011, 06:12 AM

Improving 10k with regular training - by MMS - 11-10-2011, 02:49 PM

Improving 10k with regular training - by TheEd - 12-10-2011, 06:27 AM

Improving 10k with regular training - by MMS - 14-10-2011, 11:39 AM

Improving 10k with regular training - by MMS - 21-11-2011, 11:20 AM

Improving 10k with regular training - by TheEd - 21-11-2011, 03:06 PM

Improving 10k with regular training - by MMS - 05-12-2011, 11:22 AM

Improving 10k with regular training - by TheEd - 05-12-2011, 12:00 PM

Improving 10k with regular training - by MMS - 13-12-2011, 02:02 PM

Improving 10k with regular training - by MMS - 22-12-2011, 10:39 AM

Improving 10k with regular training - by TheEd - 27-12-2011, 11:57 AM

Improving 10k with regular training - by MMS - 03-01-2012, 06:37 PM

Improving 10k with regular training - by TheEd - 07-01-2012, 01:56 PM

Improving 10k with regular training - by MMS - 10-01-2012, 08:06 PM

Improving 10k with regular training - by TheEd - 11-01-2012, 03:08 PM

Improving 10k with regular training - by MMS - 11-01-2012, 09:47 PM

Improving 10k with regular training - by TheEd - 12-01-2012, 02:45 PM

Improving 10k with regular training - by MMS - 27-01-2012, 10:30 AM

Improving 10k with regular training - by TheEd - 27-01-2012, 10:54 AM

Improving 10k with regular training - by MMS - 30-01-2012, 11:15 AM

Improving 10k with regular training - by MMS - 01-02-2012, 10:40 AM

Improving 10k with regular training - by TheEd - 02-02-2012, 03:39 PM

Improving 10k with regular training - by MMS - 07-02-2012, 10:35 AM

Improving 10k with regular training - by TheEd - 07-02-2012, 05:48 PM

Improving 10k with regular training - by MMS - 07-02-2012, 06:29 PM

Improving 10k with regular training - by TheEd - 08-02-2012, 09:43 AM

Improving 10k with regular training - by MMS - 10-02-2012, 11:45 AM

Improving 10k with regular training - by TheEd - 11-02-2012, 08:51 AM

Improving 10k with regular training - by MMS - 15-02-2012, 10:51 AM

Improving 10k with regular training - by TheEd - 15-02-2012, 11:04 AM

Improving 10k with regular training - by MMS - 24-02-2012, 12:48 PM

Improving 10k with regular training - by TheEd - 24-02-2012, 01:24 PM

Improving 10k with regular training - by MMS - 24-02-2012, 01:41 PM

Improving 10k with regular training - by TheEd - 24-02-2012, 02:09 PM

Improving 10k with regular training - by MMS - 27-02-2012, 11:36 AM

Improving 10k with regular training - by TheEd - 27-02-2012, 04:30 PM

Improving 10k with regular training - by MMS - 02-03-2012, 11:31 AM

Improving 10k with regular training - by MMS - 05-03-2012, 11:29 AM

Improving 10k with regular training - by MMS - 08-03-2012, 11:59 AM

Improving 10k with regular training - by TheEd - 08-03-2012, 12:10 PM

Improving 10k with regular training - by MMS - 15-03-2012, 11:36 AM

Improving 10k with regular training - by TheEd - 15-03-2012, 05:03 PM

Improving 10k with regular training - by MMS - 16-03-2012, 11:35 AM

Improving 10k with regular training - by TheEd - 16-03-2012, 02:02 PM

Improving 10k with regular training - by MMS - 28-03-2012, 11:55 PM

Improving 10k with regular training - by TheEd - 30-03-2012, 07:06 AM

Improving 10k with regular training - by MMS - 04-04-2012, 12:06 PM

Improving 10k with regular training - by TheEd - 04-04-2012, 12:36 PM

Improving 10k with regular training - by MMS - 04-04-2012, 01:49 PM

Improving 10k with regular training - by TheEd - 13-04-2012, 02:13 PM

Improving 10k with regular training - by MMS - 18-05-2012, 02:00 PM

Improving 10k with regular training - by TheEd - 18-05-2012, 08:11 PM

Improving 10k with regular training - by MMS - 02-07-2012, 02:14 PM

Improving 10k with regular training - by TheEd - 03-07-2012, 07:41 AM

Improving 10k with regular training - by MMS - 07-08-2012, 12:06 PM

Improving 10k with regular training - by TheEd - 08-08-2012, 05:15 AM

Improving 10k with regular training - by MMS - 03-09-2012, 08:19 PM

Improving 10k with regular training - by TheEd - 04-09-2012, 01:16 PM

Improving 10k with regular training - by MMS - 07-01-2013, 11:21 AM

Improving 10k with regular training - by TheEd - 07-01-2013, 01:08 PM

Improving 10k with regular training - by MMS - 11-01-2013, 11:40 AM

Improving 10k with regular training - by TheEd - 11-01-2013, 03:18 PM

Improving 10k with regular training - by MMS - 17-01-2013, 10:58 AM

Improving 10k with regular training - by TheEd - 19-01-2013, 11:46 AM

Improving 10k with regular training - by MMS - 22-01-2013, 05:12 PM

Improving 10k with regular training - by MMS - 28-01-2013, 11:25 AM

Improving 10k with regular training - by TheEd - 29-01-2013, 07:25 PM

Improving 10k with regular training - by MMS - 01-02-2013, 12:14 PM

Improving 10k with regular training - by TheEd - 01-02-2013, 12:53 PM

Improving 10k with regular training - by MMS - 04-02-2013, 10:52 AM

Improving 10k with regular training - by TheEd - 04-02-2013, 11:27 AM

Improving 10k with regular training - by MMS - 14-02-2013, 11:57 AM

Improving 10k with regular training - by MMS - 18-02-2013, 11:55 AM

Improving 10k with regular training - by TheEd - 18-02-2013, 01:43 PM

Improving 10k with regular training - by MMS - 21-02-2013, 01:49 PM

Improving 10k with regular training - by TheEd - 21-02-2013, 07:23 PM

Improving 10k with regular training - by MMS - 28-02-2013, 05:28 PM

Improving 10k with regular training - by MMS - 11-03-2013, 02:42 PM

Improving 10k with regular training - by TheEd - 11-03-2013, 02:46 PM

Improving 10k with regular training - by MMS - 13-03-2013, 02:51 PM

Improving 10k with regular training - by MMS - 25-03-2013, 12:32 PM

Improving 10k with regular training - by TheEd - 26-03-2013, 08:43 PM

Improving 10k with regular training - by MMS - 01-04-2013, 12:43 PM

Improving 10k with regular training - by MMS - 08-04-2013, 05:48 PM

Improving 10k with regular training - by TheEd - 10-04-2013, 01:38 PM

Improving 10k with regular training - by MMS - 15-04-2013, 05:48 PM

Improving 10k with regular training - by TheEd - 17-04-2013, 09:44 AM

Improving 10k with regular training - by MMS - 22-04-2013, 01:07 PM

Improving 10k with regular training - by TheEd - 23-04-2013, 11:43 AM

Improving 10k with regular training - by MMS - 25-04-2013, 03:59 PM

Improving 10k with regular training - by MMS - 29-04-2013, 12:30 PM

Improving 10k with regular training - by TheEd - 29-04-2013, 02:02 PM

Improving 10k with regular training - by MMS - 30-04-2013, 12:48 PM

Improving 10k with regular training - by MMS - 06-05-2013, 12:55 PM

Improving 10k with regular training - by TheEd - 06-05-2013, 10:22 PM

Improving 10k with regular training - by MMS - 13-05-2013, 02:27 PM

Improving 10k with regular training - by TheEd - 13-05-2013, 02:44 PM

Improving 10k with regular training - by MMS - 13-05-2013, 03:01 PM

Improving 10k with regular training - by MMS - 17-05-2013, 01:05 PM

Improving 10k with regular training - by TheEd - 19-05-2013, 11:36 AM

Improving 10k with regular training - by MMS - 26-05-2013, 10:22 AM

Improving 10k with regular training - by TheEd - 28-05-2013, 11:15 AM

Improving 10k with regular training - by MMS - 28-05-2013, 02:59 PM

Improving 10k with regular training - by TheEd - 29-05-2013, 11:56 AM

Improving 10k with regular training - by MMS - 31-05-2013, 11:54 AM

Improving 10k with regular training - by TheEd - 03-06-2013, 02:04 PM

Improving 10k with regular training - by MMS - 05-06-2013, 02:11 PM

Improving 10k with regular training - by TheEd - 05-06-2013, 02:39 PM

Improving 10k with regular training - by MMS - 10-06-2013, 12:45 PM

Improving 10k with regular training - by TheEd - 11-06-2013, 06:53 AM

Improving 10k with regular training - by MMS - 17-06-2013, 12:30 PM

Improving 10k with regular training - by TheEd - 18-06-2013, 11:45 AM

Improving 10k with regular training - by MMS - 24-06-2013, 12:57 PM

Improving 10k with regular training - by TheEd - 25-06-2013, 08:00 AM

Improving 10k with regular training - by MMS - 01-07-2013, 12:20 PM

Improving 10k with regular training - by TheEd - 01-07-2013, 05:10 PM

Improving 10k with regular training - by MMS - 01-07-2013, 07:02 PM

Improving 10k with regular training - by TheEd - 02-07-2013, 07:22 AM

Improving 10k with regular training - by MMS - 02-07-2013, 12:21 PM

Improving 10k with regular training - by TheEd - 02-07-2013, 09:32 PM

Improving 10k with regular training - by MMS - 05-07-2013, 05:29 PM

Improving 10k with regular training - by TheEd - 06-07-2013, 06:17 AM

Improving 10k with regular training - by MMS - 06-07-2013, 02:12 PM

Improving 10k with regular training - by TheEd - 06-07-2013, 03:50 PM

Improving 10k with regular training - by MMS - 12-07-2013, 01:24 PM

Improving 10k with regular training - by TheEd - 12-07-2013, 03:00 PM

Improving 10k with regular training - by MMS - 15-07-2013, 12:00 PM

Improving 10k with regular training - by TheEd - 17-07-2013, 07:51 AM

Improving 10k with regular training - by MMS - 24-07-2013, 12:50 PM

Improving 10k with regular training - by TheEd - 24-07-2013, 01:52 PM

Improving 10k with regular training - by MMS - 24-07-2013, 11:53 PM

Improving 10k with regular training - by TheEd - 25-07-2013, 07:18 AM

Improving 10k with regular training - by MMS - 29-07-2013, 12:55 PM

Improving 10k with regular training - by TheEd - 29-07-2013, 06:42 PM

Improving 10k with regular training - by MMS - 31-07-2013, 12:19 PM

Improving 10k with regular training - by TheEd - 01-08-2013, 11:44 AM

Improving 10k with regular training - by MMS - 04-08-2013, 10:58 AM

Improving 10k with regular training - by TheEd - 05-08-2013, 05:11 PM

Improving 10k with regular training - by MMS - 06-08-2013, 02:21 PM

Improving 10k with regular training - by MMS - 09-08-2013, 12:58 PM

Improving 10k with regular training - by TheEd - 09-08-2013, 09:16 PM

Improving 10k with regular training - by MMS - 14-08-2013, 12:51 PM

Improving 10k with regular training - by TheEd - 15-08-2013, 06:58 AM

Improving 10k with regular training - by MMS - 23-08-2013, 01:23 PM

Improving 10k with regular training - by TheEd - 23-08-2013, 03:22 PM

Improving 10k with regular training - by MMS - 03-09-2013, 11:30 AM

Improving 10k with regular training - by TheEd - 04-09-2013, 06:49 AM

Improving 10k with regular training - by MMS - 24-09-2013, 08:57 PM

Improving 10k with regular training - by TheEd - 24-09-2013, 09:13 PM

Improving 10k with regular training - by MMS - 03-10-2013, 12:35 PM

Improving 10k with regular training - by MMS - 10-10-2013, 02:56 PM

Improving 10k with regular training - by TheEd - 13-10-2013, 09:11 AM

Improving 10k with regular training - by MMS - 04-11-2013, 01:56 PM

Improving 10k with regular training - by TheEd - 05-11-2013, 03:19 PM

Improving 10k with regular training - by MMS - 23-12-2013, 02:01 PM

Improving 10k with regular training - by TheEd - 23-12-2013, 04:59 PM

Improving 10k with regular training - by MMS - 24-02-2014, 05:44 PM

Improving 10k with regular training - by TheEd - 24-02-2014, 07:16 PM

Improving 10k with regular training - by MMS - 25-02-2014, 12:28 PM

Improving 10k with regular training - by TheEd - 26-02-2014, 04:55 AM

Improving 10k with regular training - by MMS - 05-03-2014, 02:02 PM

Improving 10k with regular training - by TheEd - 05-03-2014, 10:19 PM

Improving 10k with regular training - by MMS - 17-03-2014, 12:53 PM

Improving 10k with regular training - by TheEd - 19-03-2014, 09:59 PM

Improving 10k with regular training - by MMS - 24-03-2014, 01:02 PM

Improving 10k with regular training - by TheEd - 24-03-2014, 04:46 PM

Improving 10k with regular training - by MMS - 25-03-2014, 01:15 PM

Improving 10k with regular training - by TheEd - 25-03-2014, 01:51 PM

Improving 10k with regular training - by MMS - 09-04-2014, 02:35 PM

Improving 10k with regular training - by MMS - 11-04-2014, 12:44 PM

Improving 10k with regular training - by MMS - 16-04-2014, 12:25 PM

Improving 10k with regular training - by TheEd - 17-04-2014, 02:44 PM

Improving 10k with regular training - by MMS - 22-04-2014, 12:40 PM

Improving 10k with regular training - by TheEd - 22-04-2014, 01:02 PM

Improving 10k with regular training - by MMS - 24-04-2014, 12:57 PM

Improving 10k with regular training - by MMS - 28-04-2014, 01:09 PM

Improving 10k with regular training - by TheEd - 28-04-2014, 03:50 PM

Improving 10k with regular training - by MMS - 05-05-2014, 12:49 PM

Improving 10k with regular training - by MMS - 10-05-2014, 02:35 PM

Improving 10k with regular training - by MMS - 14-05-2014, 01:06 PM

Improving 10k with regular training - by TheEd - 14-05-2014, 03:36 PM

Improving 10k with regular training - by MMS - 20-05-2014, 12:59 PM

Improving 10k with regular training - by TheEd - 23-05-2014, 05:59 AM

Improving 10k with regular training - by MMS - 25-05-2014, 08:22 PM

Improving 10k with regular training - by TheEd - 26-05-2014, 08:44 AM

Improving 10k with regular training - by MMS - 28-05-2014, 05:35 PM

Improving 10k with regular training - by TheEd - 28-05-2014, 06:27 PM

Improving 10k with regular training - by MMS - 06-06-2014, 02:13 PM

Improving 10k with regular training - by TheEd - 06-06-2014, 03:45 PM

Improving 10k with regular training - by MMS - 07-06-2014, 01:38 AM

Improving 10k with regular training - by TheEd - 07-06-2014, 09:54 AM

Improving 10k with regular training - by MMS - 07-06-2014, 01:59 PM

Improving 10k with regular training - by TheEd - 09-06-2014, 06:24 AM

Improving 10k with regular training - by MMS - 13-06-2014, 01:20 PM

Improving 10k with regular training - by TheEd - 13-06-2014, 02:19 PM

Improving 10k with regular training - by MMS - 17-06-2014, 02:26 PM

Improving 10k with regular training - by TheEd - 17-06-2014, 02:58 PM

Improving 10k with regular training - by MMS - 23-06-2014, 01:29 PM

Improving 10k with regular training - by TheEd - 23-06-2014, 02:07 PM

Improving 10k with regular training - by MMS - 03-07-2014, 03:19 PM

Improving 10k with regular training - by TheEd - 03-07-2014, 03:44 PM

Improving 10k with regular training - by MMS - 07-07-2014, 02:56 PM

Improving 10k with regular training - by TheEd - 10-07-2014, 06:32 PM

Improving 10k with regular training - by MMS - 22-07-2014, 01:42 PM

Improving 10k with regular training - by TheEd - 22-07-2014, 02:52 PM

Improving 10k with regular training - by MMS - 04-08-2014, 01:16 PM

Improving 10k with regular training - by TheEd - 05-08-2014, 07:40 PM

Improving 10k with regular training - by MMS - 13-08-2014, 12:29 PM

Improving 10k with regular training - by TheEd - 13-08-2014, 02:26 PM

Improving 10k with regular training - by TheEd - 08-07-2015, 09:16 AM

Improving 10k with regular training - by MMS - 09-07-2015, 12:40 AM

Improving 10k with regular training - by TheEd - 09-07-2015, 03:36 PM

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