Improving 10k with regular training

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Improving 10k with regular training

TheEd
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#696

28-05-2013, 11:15 AM

very nice going MMS .. I am sure there is more to come

most happy for you

TheEd
ps.. so what next Big Grin

Big Grin

pps.. by the way, do write down morning pulse rate as well as race weight

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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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