Sub45 10km training! began Aug28

[MrM]

2017.7.1
Race day 10km

42min55sec

4:11, 4:18, 4:16, 4:22, 4:19
4:25, 4:20, 4:19, 4:15, 4:05


2017.6.30
rest

2017.6.29
30min easy 6x1min fast with 1min slow 1min race pace

2017.6.28
easy 40min

2017.6.27
10x 400m R 60, 400/86sec

400m x 10set done
1:27, 1:32, 1:29, 1:28, 1:27,Â*
1:26, 1:30, 1:29, 1:25, 1:25

2017.6.26
30min easy

2017.6.25
1hour easy
9.43km

2017.6.24
5K paced run aim sub20

20min57sec
4:23, 4:15, 4:12, 4:10, 4:07