Consistent 10km improvement

Consistent 10km improvement

TheEd
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#47

29-08-2010, 06:09 PM

let's try rebuild you a little looking (as you also mention) a little consistency

drop the time-trial and focus towards the 10km race on the 12th Sept

this week we can look at doing a 5 x 2k session

what say you?

TheEd

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Messages In This Thread

Consistent 10km improvement - by nickmac - 23-06-2010, 01:36 PM

Consistent 10km improvement - by TheEd - 23-06-2010, 04:22 PM

Consistent 10km improvement - by nickmac - 24-06-2010, 05:34 AM

Consistent 10km improvement - by TheEd - 24-06-2010, 06:04 AM

Consistent 10km improvement - by nickmac - 24-06-2010, 09:28 AM

Consistent 10km improvement - by TheEd - 24-06-2010, 09:38 AM

Consistent 10km improvement - by nickmac - 24-06-2010, 10:59 AM

Consistent 10km improvement - by nickmac - 30-06-2010, 02:37 PM

Consistent 10km improvement - by TheEd - 30-06-2010, 05:08 PM

Consistent 10km improvement - by nickmac - 01-07-2010, 12:39 AM

Consistent 10km improvement - by TheEd - 01-07-2010, 08:14 AM

Consistent 10km improvement - by nickmac - 05-07-2010, 07:36 AM

Consistent 10km improvement - by TheEd - 05-07-2010, 07:54 AM

Consistent 10km improvement - by nickmac - 05-07-2010, 09:27 AM

Consistent 10km improvement - by TheEd - 05-07-2010, 09:39 AM

Consistent 10km improvement - by nickmac - 05-07-2010, 11:25 AM

Consistent 10km improvement - by TheEd - 05-07-2010, 05:17 PM

Consistent 10km improvement - by nickmac - 08-07-2010, 02:06 PM

Consistent 10km improvement - by TheEd - 08-07-2010, 02:50 PM

Consistent 10km improvement - by nickmac - 09-07-2010, 09:06 AM

Consistent 10km improvement - by TheEd - 09-07-2010, 09:21 AM

Consistent 10km improvement - by nickmac - 11-07-2010, 11:50 AM

Consistent 10km improvement - by TheEd - 11-07-2010, 02:25 PM

Consistent 10km improvement - by nickmac - 14-07-2010, 01:33 PM

Consistent 10km improvement - by TheEd - 14-07-2010, 02:59 PM

Consistent 10km improvement - by nickmac - 15-07-2010, 08:21 AM

Consistent 10km improvement - by nickmac - 15-07-2010, 08:57 AM

Consistent 10km improvement - by TheEd - 15-07-2010, 09:31 AM

Consistent 10km improvement - by nickmac - 20-07-2010, 11:22 AM

Consistent 10km improvement - by TheEd - 20-07-2010, 05:54 PM

Consistent 10km improvement - by nickmac - 23-07-2010, 10:58 AM

Consistent 10km improvement - by TheEd - 23-07-2010, 01:45 PM

Consistent 10km improvement - by nickmac - 24-07-2010, 11:56 AM

Consistent 10km improvement - by TheEd - 24-07-2010, 12:54 PM

Consistent 10km improvement - by nickmac - 26-07-2010, 12:24 AM

Consistent 10km improvement - by TheEd - 26-07-2010, 06:08 AM

Consistent 10km improvement - by nickmac - 27-07-2010, 10:21 AM

Consistent 10km improvement - by nickmac - 29-07-2010, 01:30 PM

Consistent 10km improvement - by TheEd - 29-07-2010, 08:49 PM

Consistent 10km improvement - by nickmac - 31-07-2010, 07:37 AM

Consistent 10km improvement - by TheEd - 31-07-2010, 08:36 AM

Consistent 10km improvement - by nickmac - 02-08-2010, 10:37 PM

Consistent 10km improvement - by TheEd - 03-08-2010, 05:12 AM

Consistent 10km improvement - by nickmac - 09-08-2010, 07:00 AM

Consistent 10km improvement - by TheEd - 09-08-2010, 07:16 AM

Consistent 10km improvement - by nickmac - 29-08-2010, 11:52 AM

Consistent 10km improvement - by TheEd - 29-08-2010, 06:09 PM

Consistent 10km improvement - by nickmac - 30-08-2010, 11:24 AM

Consistent 10km improvement - by TheEd - 30-08-2010, 01:00 PM

Consistent 10km improvement - by nickmac - 30-08-2010, 01:04 PM

Consistent 10km improvement - by TheEd - 30-08-2010, 05:01 PM

Consistent 10km improvement - by nickmac - 30-08-2010, 11:04 PM

Consistent 10km improvement - by nickmac - 31-08-2010, 09:28 AM

Consistent 10km improvement - by TheEd - 31-08-2010, 10:37 AM

Consistent 10km improvement - by nickmac - 31-08-2010, 12:13 PM

Consistent 10km improvement - by TheEd - 31-08-2010, 12:47 PM

Consistent 10km improvement - by nickmac - 03-09-2010, 09:29 AM

Consistent 10km improvement - by TheEd - 03-09-2010, 09:41 AM

Consistent 10km improvement - by nickmac - 04-09-2010, 04:59 AM

Consistent 10km improvement - by TheEd - 04-09-2010, 06:32 AM

Consistent 10km improvement - by nickmac - 05-09-2010, 04:22 AM

Consistent 10km improvement - by TheEd - 05-09-2010, 06:18 AM

Consistent 10km improvement - by nickmac - 06-09-2010, 05:06 AM

Consistent 10km improvement - by nickmac - 11-09-2010, 09:59 AM

Consistent 10km improvement - by TheEd - 11-09-2010, 11:23 AM

Consistent 10km improvement - by nickmac - 13-09-2010, 01:22 PM

Consistent 10km improvement - by TheEd - 13-09-2010, 01:30 PM

Consistent 10km improvement - by nickmac - 13-09-2010, 09:55 PM

Consistent 10km improvement - by nickmac - 15-09-2010, 05:29 AM

Consistent 10km improvement - by TheEd - 15-09-2010, 05:06 PM

Consistent 10km improvement - by nickmac - 18-09-2010, 11:54 AM

Consistent 10km improvement - by TheEd - 18-09-2010, 12:18 PM

Consistent 10km improvement - by nickmac - 18-09-2010, 12:37 PM

Consistent 10km improvement - by TheEd - 18-09-2010, 12:43 PM

Consistent 10km improvement - by nickmac - 18-09-2010, 10:19 PM

Consistent 10km improvement - by TheEd - 19-09-2010, 05:37 AM

Consistent 10km improvement - by nickmac - 19-09-2010, 07:29 AM

Consistent 10km improvement - by nickmac - 27-09-2010, 12:58 PM

Consistent 10km improvement - by TheEd - 27-09-2010, 01:01 PM

Consistent 10km improvement - by nickmac - 16-10-2010, 12:28 AM

Consistent 10km improvement - by TheEd - 16-10-2010, 05:37 AM

Consistent 10km improvement - by nickmac - 17-10-2010, 12:39 AM

Consistent 10km improvement - by TheEd - 17-10-2010, 05:40 AM

Consistent 10km improvement - by nickmac - 20-10-2010, 12:05 PM

Consistent 10km improvement - by TheEd - 20-10-2010, 06:06 PM

Consistent 10km improvement - by nickmac - 21-10-2010, 11:33 AM

Consistent 10km improvement - by TheEd - 21-10-2010, 06:55 PM

Consistent 10km improvement - by nickmac - 23-10-2010, 02:23 AM

Consistent 10km improvement - by nickmac - 23-10-2010, 02:55 AM

Consistent 10km improvement - by TheEd - 23-10-2010, 06:38 AM

Consistent 10km improvement - by nickmac - 26-10-2010, 11:33 AM

Consistent 10km improvement - by nickmac - 30-10-2010, 04:46 AM

Consistent 10km improvement - by nickmac - 31-10-2010, 12:30 AM

Consistent 10km improvement - by TheEd - 31-10-2010, 10:52 AM

Consistent 10km improvement - by nickmac - 31-10-2010, 11:18 AM

Consistent 10km improvement - by TheEd - 31-10-2010, 11:42 AM

Consistent 10km improvement - by nickmac - 04-11-2010, 03:46 AM

Consistent 10km improvement - by TheEd - 04-11-2010, 01:50 PM

Consistent 10km improvement - by nickmac - 04-11-2010, 10:15 PM

Consistent 10km improvement - by TheEd - 05-11-2010, 05:23 AM

Consistent 10km improvement - by nickmac - 09-11-2010, 05:32 AM

Consistent 10km improvement - by TheEd - 09-11-2010, 11:42 AM

Consistent 10km improvement - by nickmac - 09-11-2010, 11:22 PM

Consistent 10km improvement - by TheEd - 10-11-2010, 06:37 AM

Consistent 10km improvement - by nickmac - 11-11-2010, 08:29 AM

Consistent 10km improvement - by TheEd - 11-11-2010, 06:01 PM

Consistent 10km improvement - by nickmac - 16-11-2010, 09:37 AM

Consistent 10km improvement - by TheEd - 16-11-2010, 09:53 AM

Consistent 10km improvement - by nickmac - 16-11-2010, 10:13 AM

Consistent 10km improvement - by nickmac - 21-11-2010, 11:00 AM

Consistent 10km improvement - by TheEd - 21-11-2010, 08:00 PM

Consistent 10km improvement - by nickmac - 22-11-2010, 02:06 AM

Consistent 10km improvement - by TheEd - 22-11-2010, 06:52 AM

Consistent 10km improvement - by nickmac - 22-11-2010, 10:48 AM

Consistent 10km improvement - by nickmac - 26-11-2010, 11:27 AM

Consistent 10km improvement - by TheEd - 26-11-2010, 05:26 PM

Consistent 10km improvement - by nickmac - 29-11-2010, 12:03 AM

Consistent 10km improvement - by TheEd - 29-11-2010, 06:49 AM

Consistent 10km improvement - by nickmac - 29-11-2010, 07:15 AM

Consistent 10km improvement - by TheEd - 29-11-2010, 09:15 AM

Consistent 10km improvement - by nickmac - 02-12-2010, 11:38 AM

Consistent 10km improvement - by TheEd - 02-12-2010, 12:32 PM

Consistent 10km improvement - by nickmac - 03-12-2010, 04:09 AM

Consistent 10km improvement - by TheEd - 03-12-2010, 06:21 AM

Consistent 10km improvement - by nickmac - 03-12-2010, 07:13 AM

Consistent 10km improvement - by nickmac - 05-12-2010, 09:15 AM

Consistent 10km improvement - by nickmac - 11-12-2010, 02:09 AM

Consistent 10km improvement - by nickmac - 12-12-2010, 10:50 AM

Consistent 10km improvement - by TheEd - 12-12-2010, 06:19 PM

Consistent 10km improvement - by nickmac - 24-12-2010, 10:54 PM

Consistent 10km improvement - by TheEd - 26-12-2010, 07:22 AM

Consistent 10km improvement - by nickmac - 26-12-2010, 10:35 AM

Consistent 10km improvement - by TheEd - 27-12-2010, 09:54 AM

Consistent 10km improvement - by nickmac - 30-12-2010, 11:59 PM

Consistent 10km improvement - by nickmac - 31-12-2010, 12:18 AM

Consistent 10km improvement - by TheEd - 31-12-2010, 09:24 AM

Consistent 10km improvement - by nickmac - 05-01-2011, 07:53 PM

Consistent 10km improvement - by TheEd - 06-01-2011, 06:20 AM

Consistent 10km improvement - by nickmac - 10-01-2011, 09:41 AM

Consistent 10km improvement - by TheEd - 10-01-2011, 09:57 AM

Consistent 10km improvement - by nickmac - 10-01-2011, 07:33 PM

Consistent 10km improvement - by nickmac - 12-01-2011, 02:44 AM

Consistent 10km improvement - by TheEd - 12-01-2011, 07:18 AM

Consistent 10km improvement - by nickmac - 17-01-2011, 10:37 AM

Consistent 10km improvement - by TheEd - 17-01-2011, 02:59 PM

Consistent 10km improvement - by nickmac - 17-01-2011, 11:18 PM

Consistent 10km improvement - by TheEd - 18-01-2011, 07:01 AM

Consistent 10km improvement - by nickmac - 18-01-2011, 07:33 AM

Consistent 10km improvement - by nickmac - 24-01-2011, 04:04 AM

Consistent 10km improvement - by TheEd - 24-01-2011, 06:31 AM

Consistent 10km improvement - by nickmac - 24-01-2011, 07:20 AM

Consistent 10km improvement - by nickmac - 30-01-2011, 09:48 AM

Consistent 10km improvement - by TheEd - 30-01-2011, 01:27 PM

Consistent 10km improvement - by nickmac - 31-01-2011, 08:19 AM

Consistent 10km improvement - by nickmac - 02-02-2011, 10:32 PM

Consistent 10km improvement - by TheEd - 04-02-2011, 03:03 PM

Consistent 10km improvement - by nickmac - 08-02-2011, 04:08 AM

Consistent 10km improvement - by nickmac - 07-03-2011, 09:28 AM

Consistent 10km improvement - by TheEd - 07-03-2011, 10:11 AM

Consistent 10km improvement - by nickmac - 14-03-2011, 11:06 AM

Consistent 10km improvement - by TheEd - 14-03-2011, 11:26 AM

Consistent 10km improvement - by nickmac - 22-03-2011, 05:04 AM

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