10k progression running 3-4 times a week

10k progression running 3-4 times a week

Punkthor
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#105

31-08-2017, 02:57 PM

Aug 31st: 4k time trial. Not fully recovered from cold and it probably affected the time trial a bit. Really pushed it and last km I ran on pure will Smile

Here are the results:

4k @ 4.18/km. Total time: 17 min 11 sec. Avg HR: 170. Max HR: 178.

Improvement from last time trial Smile

I`ve calculated new paces. They sound hard Wink

4x2k pace: 4.25/km

6x1k pace: 4.15/km

OK?

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10k progression running 3-4 times a week - by Punkthor - 13-12-2016, 07:19 PM

10k progression running 3-4 times a week - by TheEd - 14-12-2016, 12:18 PM

10k progression running 3-4 times a week - by Punkthor - 04-04-2017, 05:12 PM

10k progression running 3-4 times a week - by TheEd - 05-04-2017, 01:32 PM

10k progression running 3-4 times a week - by Punkthor - 06-04-2017, 09:38 AM

10k progression running 3-4 times a week - by TheEd - 06-04-2017, 01:28 PM

10k progression running 3-4 times a week - by Punkthor - 06-04-2017, 04:48 PM

10k progression running 3-4 times a week - by Punkthor - 07-04-2017, 08:13 AM

10k progression running 3-4 times a week - by Punkthor - 08-04-2017, 07:59 AM

10k progression running 3-4 times a week - by Punkthor - 09-04-2017, 08:42 AM

10k progression running 3-4 times a week - by TheEd - 11-04-2017, 06:06 AM

10k progression running 3-4 times a week - by Punkthor - 11-04-2017, 08:16 AM

10k progression running 3-4 times a week - by Punkthor - 11-04-2017, 08:19 AM

10k progression running 3-4 times a week - by Punkthor - 12-04-2017, 09:48 AM

10k progression running 3-4 times a week - by TheEd - 12-04-2017, 01:25 PM

10k progression running 3-4 times a week - by Punkthor - 12-04-2017, 02:16 PM

10k progression running 3-4 times a week - by TheEd - 14-04-2017, 06:33 AM

10k progression running 3-4 times a week - by Punkthor - 14-04-2017, 10:40 AM

10k progression running 3-4 times a week - by Punkthor - 15-04-2017, 01:41 PM

10k progression running 3-4 times a week - by Punkthor - 16-04-2017, 11:58 AM

10k progression running 3-4 times a week - by Punkthor - 17-04-2017, 01:31 PM

10k progression running 3-4 times a week - by TheEd - 18-04-2017, 06:59 AM

10k progression running 3-4 times a week - by Punkthor - 18-04-2017, 09:22 AM

10k progression running 3-4 times a week - by TheEd - 19-04-2017, 05:27 AM

10k progression running 3-4 times a week - by Punkthor - 19-04-2017, 02:59 PM

10k progression running 3-4 times a week - by Punkthor - 20-04-2017, 02:42 PM

10k progression running 3-4 times a week - by TheEd - 21-04-2017, 05:54 AM

10k progression running 3-4 times a week - by Punkthor - 21-04-2017, 07:41 AM

10k progression running 3-4 times a week - by Punkthor - 22-04-2017, 08:59 AM

10k progression running 3-4 times a week - by Punkthor - 23-04-2017, 01:27 PM

10k progression running 3-4 times a week - by OsirisD - 24-04-2017, 05:57 AM

10k progression running 3-4 times a week - by Punkthor - 24-04-2017, 06:21 AM

10k progression running 3-4 times a week - by Punkthor - 25-04-2017, 04:16 PM

10k progression running 3-4 times a week - by TheEd - 26-04-2017, 06:17 AM

10k progression running 3-4 times a week - by Punkthor - 27-04-2017, 05:02 PM

10k progression running 3-4 times a week - by Punkthor - 29-04-2017, 05:49 PM

10k progression running 3-4 times a week - by TheEd - 02-05-2017, 09:29 AM

10k progression running 3-4 times a week - by Punkthor - 02-05-2017, 10:01 AM

10k progression running 3-4 times a week - by TheEd - 02-05-2017, 10:16 AM

10k progression running 3-4 times a week - by Punkthor - 04-05-2017, 02:00 PM

10k progression running 3-4 times a week - by TheEd - 05-05-2017, 01:37 PM

10k progression running 3-4 times a week - by Punkthor - 06-05-2017, 09:09 AM

10k progression running 3-4 times a week - by TheEd - 06-05-2017, 08:06 PM

10k progression running 3-4 times a week - by Punkthor - 07-05-2017, 07:28 AM

10k progression running 3-4 times a week - by TheEd - 09-05-2017, 07:52 PM

10k progression running 3-4 times a week - by Punkthor - 11-05-2017, 02:56 PM

10k progression running 3-4 times a week - by TheEd - 12-05-2017, 11:45 AM

10k progression running 3-4 times a week - by Punkthor - 12-05-2017, 12:03 PM

10k progression running 3-4 times a week - by TheEd - 15-05-2017, 08:14 AM

10k progression running 3-4 times a week - by Punkthor - 15-05-2017, 10:36 AM

10k progression running 3-4 times a week - by TheEd - 15-05-2017, 11:57 AM

10k progression running 3-4 times a week - by Punkthor - 15-05-2017, 04:46 PM

10k progression running 3-4 times a week - by TheEd - 16-05-2017, 11:55 AM

10k progression running 3-4 times a week - by Punkthor - 18-05-2017, 07:51 PM

10k progression running 3-4 times a week - by Punkthor - 20-05-2017, 09:36 AM

10k progression running 3-4 times a week - by TheEd - 23-05-2017, 09:53 AM

10k progression running 3-4 times a week - by Punkthor - 23-05-2017, 10:37 AM

10k progression running 3-4 times a week - by TheEd - 24-05-2017, 08:00 AM

10k progression running 3-4 times a week - by Punkthor - 24-05-2017, 03:02 PM

10k progression running 3-4 times a week - by Punkthor - 27-05-2017, 09:09 AM

10k progression running 3-4 times a week - by TheEd - 27-05-2017, 12:26 PM

10k progression running 3-4 times a week - by Punkthor - 27-05-2017, 09:01 PM

10k progression running 3-4 times a week - by Punkthor - 31-05-2017, 07:04 PM

10k progression running 3-4 times a week - by TheEd - 01-06-2017, 11:49 AM

10k progression running 3-4 times a week - by Punkthor - 01-06-2017, 01:24 PM

10k progression running 3-4 times a week - by TheEd - 05-06-2017, 08:22 AM

10k progression running 3-4 times a week - by Punkthor - 06-06-2017, 06:03 PM

10k progression running 3-4 times a week - by TheEd - 08-06-2017, 01:15 PM

10k progression running 3-4 times a week - by Punkthor - 08-06-2017, 04:37 PM

10k progression running 3-4 times a week - by TheEd - 09-06-2017, 07:46 AM

10k progression running 3-4 times a week - by Punkthor - 11-06-2017, 02:48 PM

10k progression running 3-4 times a week - by TheEd - 13-06-2017, 09:05 AM

10k progression running 3-4 times a week - by Punkthor - 13-06-2017, 11:16 AM

10k progression running 3-4 times a week - by TheEd - 16-06-2017, 08:21 AM

10k progression running 3-4 times a week - by TheEd - 10-07-2017, 08:19 AM

10k progression running 3-4 times a week - by Punkthor - 10-07-2017, 09:58 PM

10k progression running 3-4 times a week - by TheEd - 14-07-2017, 08:18 AM

10k progression running 3-4 times a week - by Punkthor - 18-07-2017, 10:41 AM

10k progression running 3-4 times a week - by TheEd - 18-07-2017, 11:02 AM

10k progression running 3-4 times a week - by Punkthor - 22-07-2017, 12:50 PM

10k progression running 3-4 times a week - by TheEd - 25-07-2017, 05:40 PM

10k progression running 3-4 times a week - by Punkthor - 27-07-2017, 10:29 AM

10k progression running 3-4 times a week - by TheEd - 31-07-2017, 07:31 AM

10k progression running 3-4 times a week - by Punkthor - 31-07-2017, 11:22 AM

10k progression running 3-4 times a week - by Punkthor - 03-08-2017, 11:21 AM

10k progression running 3-4 times a week - by TheEd - 05-08-2017, 09:30 AM

10k progression running 3-4 times a week - by Punkthor - 05-08-2017, 01:42 PM

10k progression running 3-4 times a week - by TheEd - 08-08-2017, 07:25 AM

10k progression running 3-4 times a week - by Punkthor - 08-08-2017, 07:24 PM

10k progression running 3-4 times a week - by TheEd - 11-08-2017, 10:57 AM

10k progression running 3-4 times a week - by Punkthor - 11-08-2017, 02:11 PM

10k progression running 3-4 times a week - by TheEd - 11-08-2017, 08:50 PM

10k progression running 3-4 times a week - by Punkthor - 12-08-2017, 07:02 AM

10k progression running 3-4 times a week - by Punkthor - 16-08-2017, 08:39 AM

10k progression running 3-4 times a week - by TheEd - 16-08-2017, 11:04 AM

10k progression running 3-4 times a week - by Punkthor - 16-08-2017, 11:24 AM

10k progression running 3-4 times a week - by Punkthor - 17-08-2017, 03:21 PM

10k progression running 3-4 times a week - by TheEd - 18-08-2017, 07:53 AM

10k progression running 3-4 times a week - by Punkthor - 21-08-2017, 03:21 PM

10k progression running 3-4 times a week - by Punkthor - 24-08-2017, 02:33 PM

10k progression running 3-4 times a week - by TheEd - 26-08-2017, 07:26 AM

10k progression running 3-4 times a week - by Punkthor - 28-08-2017, 07:43 AM

10k progression running 3-4 times a week - by TheEd - 29-08-2017, 09:14 AM

10k progression running 3-4 times a week - by Punkthor - 29-08-2017, 04:15 PM

10k progression running 3-4 times a week - by Punkthor - 31-08-2017, 02:57 PM

10k progression running 3-4 times a week - by TheEd - 31-08-2017, 04:09 PM

10k progression running 3-4 times a week - by Punkthor - 08-09-2017, 07:38 AM

10k progression running 3-4 times a week - by TheEd - 08-09-2017, 12:12 PM

10k progression running 3-4 times a week - by Punkthor - 09-09-2017, 09:38 AM

10k progression running 3-4 times a week - by TheEd - 11-09-2017, 07:36 AM

10k progression running 3-4 times a week - by Punkthor - 11-09-2017, 07:47 AM

10k progression running 3-4 times a week - by Punkthor - 12-09-2017, 09:53 AM

10k progression running 3-4 times a week - by Punkthor - 15-09-2017, 03:07 PM

10k progression running 3-4 times a week - by Punkthor - 18-09-2017, 02:26 PM

10k progression running 3-4 times a week - by TheEd - 18-09-2017, 05:16 PM

10k progression running 3-4 times a week - by Punkthor - 22-09-2017, 02:37 PM

10k progression running 3-4 times a week - by TheEd - 24-09-2017, 06:53 AM

10k progression running 3-4 times a week - by Punkthor - 24-09-2017, 10:42 AM

10k progression running 3-4 times a week - by TheEd - 29-09-2017, 09:42 AM

10k progression running 3-4 times a week - by Punkthor - 30-09-2017, 01:58 PM

10k progression running 3-4 times a week - by TheEd - 03-10-2017, 08:20 AM

10k progression running 3-4 times a week - by Punkthor - 03-10-2017, 05:50 PM

10k progression running 3-4 times a week - by TheEd - 04-10-2017, 05:34 PM

RE: 10k progression running 3-4 times a week - by Punkthor - 19-05-2022, 08:54 PM

RE: 10k progression running 3-4 times a week - by Punkthor - 24-05-2022, 05:28 PM

RE: 10k progression running 3-4 times a week - by TheEd - 27-05-2022, 10:27 AM

RE: 10k progression running 3-4 times a week - by Punkthor - 27-05-2022, 05:06 PM

RE: 10k progression running 3-4 times a week - by Punkthor - 02-06-2022, 06:41 PM

RE: 10k progression running 3-4 times a week - by TheEd - 03-06-2022, 05:38 AM

RE: 10k progression running 3-4 times a week - by Punkthor - 03-06-2022, 06:09 PM

RE: 10k progression running 3-4 times a week - by Punkthor - 04-06-2022, 05:20 PM

RE: 10k progression running 3-4 times a week - by Punkthor - 03-07-2022, 06:52 PM

RE: 10k progression running 3-4 times a week - by TheEd - 04-07-2022, 05:14 AM

RE: 10k progression running 3-4 times a week - by Punkthor - 04-07-2022, 06:47 PM

RE: 10k progression running 3-4 times a week - by Punkthor - 09-07-2022, 09:29 PM

RE: 10k progression running 3-4 times a week - by TheEd - 14-07-2022, 03:20 PM

RE: 10k progression running 3-4 times a week - by Punkthor - 16-07-2022, 07:04 PM

RE: 10k progression running 3-4 times a week - by Punkthor - 18-07-2022, 08:00 PM

RE: 10k progression running 3-4 times a week - by TheEd - 20-07-2022, 09:09 AM

RE: 10k progression running 3-4 times a week - by Punkthor - 21-07-2022, 10:05 AM

RE: 10k progression running 3-4 times a week - by TheEd - 21-07-2022, 11:11 AM

RE: 10k progression running 3-4 times a week - by Punkthor - 22-07-2022, 08:06 PM

RE: 10k progression running 3-4 times a week - by TheEd - 26-07-2022, 07:10 AM

RE: 10k progression running 3-4 times a week - by Punkthor - 22-08-2022, 07:04 PM

RE: 10k progression running 3-4 times a week - by TheEd - 22-08-2022, 07:11 PM

RE: 10k progression running 3-4 times a week - by Punkthor - 24-08-2022, 07:08 AM

RE: 10k progression running 3-4 times a week - by TheEd - 31-08-2022, 05:17 AM

RE: 10k progression running 3-4 times a week - by Punkthor - 31-08-2022, 06:34 AM

RE: 10k progression running 3-4 times a week - by TheEd - 26-09-2022, 11:11 AM

RE: 10k progression running 3-4 times a week - by Punkthor - 09-10-2022, 05:12 PM

RE: 10k progression running 3-4 times a week - by TheEd - 10-10-2022, 07:32 AM

RE: 10k progression running 3-4 times a week - by Punkthor - 10-10-2022, 07:40 AM

RE: 10k progression running 3-4 times a week - by TheEd - 21-10-2022, 08:52 AM

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