Improving 10k with regular training

Improving 10k with regular training

TheEd
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#357

24-05-2010, 01:30 PM

nice going MMS .. no need to adjust anything as your body will absorb the sessions better now and you should get more benefit

so stick to the sub 45 minute 10 km program for now

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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