Started sub 45 for the first time

Started sub 45 for the first time

virtual runner
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#116

25-12-2013, 11:31 AM

TheEd Wrote:3 to 6 weeks your call

over the festive season it could pay to simply run with it till into the New Year and it depends when you want to be ready for your events

at the end of the 1st Build-up cycle, you can still run a 4k time-trial for assessment

hope this helps

TheEd

:great:

I think I will do 3 more weeks build-up. So I do 4k trial this saturday? Then what about thursday and friday?

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Started sub 45 for the first time - by virtual runner - 24-10-2013, 01:30 PM

Started sub 45 for the first time - by virtual runner - 24-10-2013, 01:35 PM

Started sub 45 for the first time - by virtual runner - 24-10-2013, 01:38 PM

Started sub 45 for the first time - by TheEd - 24-10-2013, 05:20 PM

Started sub 45 for the first time - by virtual runner - 24-10-2013, 08:57 PM

Started sub 45 for the first time - by TheEd - 25-10-2013, 09:33 AM

Started sub 45 for the first time - by virtual runner - 27-10-2013, 09:34 AM

Started sub 45 for the first time - by TheEd - 27-10-2013, 11:33 AM

Started sub 45 for the first time - by virtual runner - 27-10-2013, 11:37 AM

Started sub 45 for the first time - by TheEd - 27-10-2013, 11:49 AM

Started sub 45 for the first time - by virtual runner - 27-10-2013, 11:52 AM

Started sub 45 for the first time - by TheEd - 27-10-2013, 12:46 PM

Started sub 45 for the first time - by virtual runner - 27-10-2013, 01:01 PM

Started sub 45 for the first time - by virtual runner - 27-10-2013, 01:31 PM

Started sub 45 for the first time - by virtual runner - 28-10-2013, 06:02 PM

Started sub 45 for the first time - by virtual runner - 29-10-2013, 10:45 AM

Started sub 45 for the first time - by TheEd - 29-10-2013, 02:09 PM

Started sub 45 for the first time - by virtual runner - 30-10-2013, 02:16 PM

Started sub 45 for the first time - by TheEd - 30-10-2013, 07:51 PM

Started sub 45 for the first time - by virtual runner - 31-10-2013, 10:23 AM

Started sub 45 for the first time - by TheEd - 31-10-2013, 10:15 PM

Started sub 45 for the first time - by virtual runner - 31-10-2013, 10:30 PM

Started sub 45 for the first time - by TheEd - 31-10-2013, 11:03 PM

Started sub 45 for the first time - by virtual runner - 01-11-2013, 05:10 PM

Started sub 45 for the first time - by virtual runner - 02-11-2013, 05:09 PM

Started sub 45 for the first time - by TheEd - 03-11-2013, 10:16 AM

Started sub 45 for the first time - by virtual runner - 04-11-2013, 09:36 PM

Started sub 45 for the first time - by TheEd - 04-11-2013, 10:01 PM

Started sub 45 for the first time - by virtual runner - 05-11-2013, 09:37 AM

Started sub 45 for the first time - by TheEd - 05-11-2013, 10:08 AM

Started sub 45 for the first time - by virtual runner - 05-11-2013, 11:16 AM

Started sub 45 for the first time - by virtual runner - 06-11-2013, 09:30 AM

Started sub 45 for the first time - by TheEd - 06-11-2013, 09:37 AM

Started sub 45 for the first time - by virtual runner - 06-11-2013, 11:07 AM

Started sub 45 for the first time - by virtual runner - 06-11-2013, 08:39 PM

Started sub 45 for the first time - by virtual runner - 07-11-2013, 06:53 AM

Started sub 45 for the first time - by virtual runner - 07-11-2013, 09:12 PM

Started sub 45 for the first time - by TheEd - 08-11-2013, 08:09 AM

Started sub 45 for the first time - by virtual runner - 08-11-2013, 08:22 AM

Started sub 45 for the first time - by TheEd - 08-11-2013, 01:59 PM

Started sub 45 for the first time - by virtual runner - 08-11-2013, 03:08 PM

Started sub 45 for the first time - by virtual runner - 08-11-2013, 11:48 PM

Started sub 45 for the first time - by TheEd - 09-11-2013, 02:49 PM

Started sub 45 for the first time - by virtual runner - 09-11-2013, 06:39 PM

Started sub 45 for the first time - by virtual runner - 10-11-2013, 07:57 PM

Started sub 45 for the first time - by virtual runner - 11-11-2013, 12:03 PM

Started sub 45 for the first time - by TheEd - 11-11-2013, 12:41 PM

Started sub 45 for the first time - by virtual runner - 11-11-2013, 01:10 PM

Started sub 45 for the first time - by virtual runner - 12-11-2013, 08:58 PM

Started sub 45 for the first time - by TheEd - 12-11-2013, 10:22 PM

Started sub 45 for the first time - by virtual runner - 12-11-2013, 10:28 PM

Started sub 45 for the first time - by TheEd - 13-11-2013, 07:12 AM

Started sub 45 for the first time - by virtual runner - 13-11-2013, 08:50 AM

Started sub 45 for the first time - by TheEd - 14-11-2013, 06:56 PM

Started sub 45 for the first time - by virtual runner - 16-11-2013, 12:08 PM

Started sub 45 for the first time - by TheEd - 16-11-2013, 12:39 PM

Started sub 45 for the first time - by virtual runner - 16-11-2013, 12:59 PM

Started sub 45 for the first time - by TheEd - 16-11-2013, 01:38 PM

Started sub 45 for the first time - by virtual runner - 16-11-2013, 01:59 PM

Started sub 45 for the first time - by TheEd - 16-11-2013, 02:01 PM

Started sub 45 for the first time - by virtual runner - 17-11-2013, 09:35 PM

Started sub 45 for the first time - by virtual runner - 17-11-2013, 09:37 PM

Started sub 45 for the first time - by TheEd - 18-11-2013, 10:09 AM

Started sub 45 for the first time - by virtual runner - 18-11-2013, 08:57 PM

Started sub 45 for the first time - by virtual runner - 19-11-2013, 10:34 PM

Started sub 45 for the first time - by TheEd - 20-11-2013, 07:21 AM

Started sub 45 for the first time - by virtual runner - 20-11-2013, 09:18 AM

Started sub 45 for the first time - by TheEd - 20-11-2013, 09:48 AM

Started sub 45 for the first time - by virtual runner - 20-11-2013, 10:22 AM

Started sub 45 for the first time - by TheEd - 20-11-2013, 10:18 PM

Started sub 45 for the first time - by virtual runner - 21-11-2013, 09:18 PM

Started sub 45 for the first time - by TheEd - 21-11-2013, 10:48 PM

Started sub 45 for the first time - by virtual runner - 22-11-2013, 07:10 AM

Started sub 45 for the first time - by TheEd - 22-11-2013, 01:28 PM

Started sub 45 for the first time - by virtual runner - 24-11-2013, 11:19 AM

Started sub 45 for the first time - by TheEd - 24-11-2013, 04:42 PM

Started sub 45 for the first time - by virtual runner - 24-11-2013, 06:43 PM

Started sub 45 for the first time - by virtual runner - 25-11-2013, 11:42 AM

Started sub 45 for the first time - by TheEd - 25-11-2013, 03:08 PM

Started sub 45 for the first time - by virtual runner - 25-11-2013, 07:54 PM

Started sub 45 for the first time - by virtual runner - 26-11-2013, 02:48 PM

Started sub 45 for the first time - by TheEd - 27-11-2013, 08:33 AM

Started sub 45 for the first time - by virtual runner - 27-11-2013, 12:08 PM

Started sub 45 for the first time - by TheEd - 27-11-2013, 04:18 PM

Started sub 45 for the first time - by virtual runner - 28-11-2013, 03:05 PM

Started sub 45 for the first time - by virtual runner - 30-11-2013, 12:21 PM

Started sub 45 for the first time - by TheEd - 30-11-2013, 12:41 PM

Started sub 45 for the first time - by virtual runner - 30-11-2013, 09:57 PM

Started sub 45 for the first time - by TheEd - 02-12-2013, 10:12 AM

Started sub 45 for the first time - by virtual runner - 04-12-2013, 10:14 PM

Started sub 45 for the first time - by TheEd - 05-12-2013, 05:39 PM

Started sub 45 for the first time - by virtual runner - 05-12-2013, 06:34 PM

Started sub 45 for the first time - by TheEd - 05-12-2013, 09:34 PM

Started sub 45 for the first time - by virtual runner - 05-12-2013, 10:00 PM

Started sub 45 for the first time - by TheEd - 06-12-2013, 06:44 AM

Started sub 45 for the first time - by virtual runner - 06-12-2013, 01:22 PM

Started sub 45 for the first time - by virtual runner - 07-12-2013, 01:18 PM

Started sub 45 for the first time - by TheEd - 07-12-2013, 09:19 PM

Started sub 45 for the first time - by virtual runner - 08-12-2013, 10:33 AM

Started sub 45 for the first time - by TheEd - 09-12-2013, 12:40 PM

Started sub 45 for the first time - by virtual runner - 09-12-2013, 01:59 PM

Started sub 45 for the first time - by TheEd - 10-12-2013, 02:05 PM

Started sub 45 for the first time - by virtual runner - 10-12-2013, 03:24 PM

Started sub 45 for the first time - by TheEd - 11-12-2013, 10:47 PM

Started sub 45 for the first time - by virtual runner - 12-12-2013, 01:46 PM

Started sub 45 for the first time - by TheEd - 13-12-2013, 08:05 AM

Started sub 45 for the first time - by virtual runner - 14-12-2013, 12:09 PM

Started sub 45 for the first time - by virtual runner - 15-12-2013, 09:28 PM

Started sub 45 for the first time - by virtual runner - 17-12-2013, 09:04 PM

Started sub 45 for the first time - by TheEd - 17-12-2013, 09:56 PM

Started sub 45 for the first time - by virtual runner - 17-12-2013, 10:06 PM

Started sub 45 for the first time - by virtual runner - 22-12-2013, 01:08 PM

Started sub 45 for the first time - by TheEd - 23-12-2013, 06:43 PM

Started sub 45 for the first time - by virtual runner - 24-12-2013, 07:02 PM

Started sub 45 for the first time - by TheEd - 25-12-2013, 11:19 AM

Started sub 45 for the first time - by virtual runner - 25-12-2013, 11:31 AM

Started sub 45 for the first time - by TheEd - 29-12-2013, 02:02 PM

Started sub 45 for the first time - by virtual runner - 29-12-2013, 09:03 PM

Started sub 45 for the first time - by virtual runner - 07-01-2014, 06:50 AM

Started sub 45 for the first time - by TheEd - 08-01-2014, 12:42 PM

Started sub 45 for the first time - by virtual runner - 08-01-2014, 10:15 PM

Started sub 45 for the first time - by TheEd - 09-01-2014, 09:39 AM

Started sub 45 for the first time - by virtual runner - 09-01-2014, 10:08 AM

Started sub 45 for the first time - by TheEd - 09-01-2014, 06:27 PM

Started sub 45 for the first time - by virtual runner - 10-01-2014, 09:23 AM

Started sub 45 for the first time - by virtual runner - 13-01-2014, 09:45 AM

Started sub 45 for the first time - by TheEd - 13-01-2014, 10:18 AM

Started sub 45 for the first time - by virtual runner - 13-01-2014, 12:02 PM

Started sub 45 for the first time - by TheEd - 13-01-2014, 02:36 PM

Started sub 45 for the first time - by virtual runner - 20-01-2014, 11:43 AM

Started sub 45 for the first time - by TheEd - 20-01-2014, 12:59 PM

Started sub 45 for the first time - by virtual runner - 20-01-2014, 05:28 PM

Started sub 45 for the first time - by TheEd - 20-01-2014, 06:00 PM

Started sub 45 for the first time - by virtual runner - 20-01-2014, 07:51 PM

Started sub 45 for the first time - by TheEd - 20-01-2014, 09:20 PM

Started sub 45 for the first time - by virtual runner - 21-01-2014, 09:14 AM

Started sub 45 for the first time - by TheEd - 22-01-2014, 09:27 AM

Started sub 45 for the first time - by virtual runner - 22-01-2014, 12:11 PM

Started sub 45 for the first time - by virtual runner - 23-01-2014, 10:56 AM

Started sub 45 for the first time - by TheEd - 28-01-2014, 10:23 PM

Started sub 45 for the first time - by virtual runner - 30-01-2014, 10:43 AM

Started sub 45 for the first time - by TheEd - 31-01-2014, 09:27 AM

Started sub 45 for the first time - by virtual runner - 31-01-2014, 09:52 AM

Started sub 45 for the first time - by TheEd - 31-01-2014, 11:58 AM

Started sub 45 for the first time - by virtual runner - 04-02-2014, 04:54 PM

Started sub 45 for the first time - by TheEd - 05-02-2014, 07:58 PM

Started sub 45 for the first time - by virtual runner - 06-02-2014, 11:17 AM

Started sub 45 for the first time - by TheEd - 06-02-2014, 04:39 PM

Started sub 45 for the first time - by virtual runner - 15-04-2014, 03:22 PM

Started sub 45 for the first time - by TheEd - 16-04-2014, 07:04 AM

Started sub 45 for the first time - by virtual runner - 16-04-2014, 01:30 PM

Started sub 45 for the first time - by TheEd - 16-04-2014, 01:33 PM

Started sub 45 for the first time - by virtual runner - 17-04-2014, 01:57 PM

Started sub 45 for the first time - by TheEd - 17-04-2014, 02:53 PM

Started sub 45 for the first time - by virtual runner - 17-04-2014, 03:51 PM

Started sub 45 for the first time - by TheEd - 24-04-2014, 06:08 AM

Started sub 45 for the first time - by virtual runner - 24-04-2014, 10:44 AM

Started sub 45 for the first time - by TheEd - 24-04-2014, 11:18 AM

Started sub 45 for the first time - by virtual runner - 24-04-2014, 11:23 AM

Started sub 45 for the first time - by TheEd - 24-04-2014, 12:21 PM

Started sub 45 for the first time - by virtual runner - 26-04-2014, 02:54 PM

Started sub 45 for the first time - by TheEd - 28-04-2014, 10:50 AM

Started sub 45 for the first time - by virtual runner - 28-04-2014, 12:18 PM

Started sub 45 for the first time - by TheEd - 28-04-2014, 12:37 PM

Started sub 45 for the first time - by virtual runner - 28-04-2014, 01:12 PM

Started sub 45 for the first time - by TheEd - 28-04-2014, 04:11 PM

Started sub 45 for the first time - by virtual runner - 28-04-2014, 04:36 PM

Started sub 45 for the first time - by TheEd - 23-05-2014, 06:06 AM

Started sub 45 for the first time - by virtual runner - 23-05-2014, 10:36 AM

Started sub 45 for the first time - by TheEd - 24-05-2014, 01:02 PM

Started sub 45 for the first time - by virtual runner - 24-05-2014, 04:35 PM

Started sub 45 for the first time - by virtual runner - 28-05-2014, 07:20 PM

Started sub 45 for the first time - by TheEd - 29-05-2014, 01:56 PM

Started sub 45 for the first time - by virtual runner - 29-05-2014, 06:52 PM

Started sub 45 for the first time - by virtual runner - 13-06-2014, 10:36 AM

Started sub 45 for the first time - by TheEd - 13-06-2014, 10:43 AM

Started sub 45 for the first time - by virtual runner - 15-06-2014, 04:29 PM

Started sub 45 for the first time - by TheEd - 16-06-2014, 06:52 AM

Started sub 45 for the first time - by virtual runner - 16-06-2014, 08:20 AM

Started sub 45 for the first time - by TheEd - 18-06-2014, 09:31 AM

Started sub 45 for the first time - by virtual runner - 18-06-2014, 09:51 AM

Started sub 45 for the first time - by TheEd - 18-06-2014, 10:52 AM

Started sub 45 for the first time - by virtual runner - 19-06-2014, 11:17 AM

Started sub 45 for the first time - by virtual runner - 21-06-2014, 07:26 PM

Started sub 45 for the first time - by TheEd - 22-06-2014, 08:45 PM

Started sub 45 for the first time - by virtual runner - 23-06-2014, 08:02 AM

Started sub 45 for the first time - by virtual runner - 23-07-2014, 12:38 PM

Started sub 45 for the first time - by virtual runner - 23-07-2014, 12:49 PM

Started sub 45 for the first time - by TheEd - 23-07-2014, 01:59 PM

Started sub 45 for the first time - by virtual runner - 24-07-2014, 12:02 PM

Started sub 45 for the first time - by TheEd - 24-07-2014, 04:11 PM

Started sub 45 for the first time - by virtual runner - 24-07-2014, 04:38 PM

Started sub 45 for the first time - by TheEd - 24-07-2014, 06:02 PM

Started sub 45 for the first time - by virtual runner - 25-07-2014, 11:24 AM

Started sub 45 for the first time - by virtual runner - 12-09-2014, 03:47 PM

Started sub 45 for the first time - by TheEd - 16-09-2014, 10:29 AM

Started sub 45 for the first time - by virtual runner - 17-09-2014, 07:03 AM

Started sub 45 for the first time - by TheEd - 17-09-2014, 02:11 PM

Started sub 45 for the first time - by virtual runner - 18-09-2014, 07:55 AM

Started sub 45 for the first time - by TheEd - 18-09-2014, 08:03 AM

Started sub 45 for the first time - by virtual runner - 18-09-2014, 10:12 AM

Started sub 45 for the first time - by virtual runner - 20-01-2015, 10:52 AM

Started sub 45 for the first time - by TheEd - 20-01-2015, 06:08 PM

Started sub 45 for the first time - by virtual runner - 22-01-2015, 10:48 AM

Started sub 45 for the first time - by TheEd - 22-01-2015, 11:47 AM

Started sub 45 for the first time - by virtual runner - 28-01-2015, 01:08 PM

Started sub 45 for the first time - by TheEd - 28-01-2015, 03:18 PM

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