Improving 10k with regular training

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Improving 10k with regular training

TheEd
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#746

13-10-2013, 09:11 AM

definitely keep your eye on that, as you have had problems in the past, maybe too keen on the build up Wink

Wink

always apply the one day hard, one day easy approach, even if it is a Build Up Smile

Smile

keep me informed

TheEd

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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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