Sub45 10km training! began Aug28

[MrM]

Hello ! Admin TheEd and me kk

This year 2016.12.10 also have 10km race. Last post was 2 years ago.
And I was lost 15kg last 3month. 87kg -> 72kg
Great shape and healthy body now i get! kk

This year my goal is sub42!

recently i done my sub44!


Sorry but i did my own training menu. Started at 2016.9.24 run 10km every week.

Time is below.
Any advise? and need some motivational comment kk

9/24: 10km 47min44sec (4:49, 4:43, 4:45, 4:42, 4:52, 4:52, 4:54, 4:51, 4:45, 4:31)

10/1: 10km 46min11sec (4:39, 4:42, 4:35, 4:44, 4:42, 4:44, 4:41, 4:42, 4:31, 4:13)

10/8: 10km 45min34sec (4:31, 4:36, 4:28, 4:30, 4:35, 4:40, 4:39, 4:41, 4:38, 4:16)

10/9: 3km 12:31(4:01, 4:11, 4:19),rest, 1km 4:06,rest, 1km 4:02

10.15: 10km 44min47sec (4:28, 4:29, 4:28, 4:29, 4:28, 4:29, 4:29, 4:34, 4:32, 4:21)

10.16: 3km 11:59(3:49, 4:09, 4:01),rest, 1km 4:17,rest, 1km 4:11

10.22: 10km 43min58sec (4:23, 4:22, 4:21, 4:22, 4;24, 4;29, 4:25, 4:30, 4:30, 4:12)

10.23: 3km 11:59(3:55, 4:03, 4:01) ,rest,1km 4:11 , rest, 1km 4:06