Sub 45 Minute 10K by Sat Sept 13

Sub 45 Minute 10K by Sat Sept 13

chim
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Joined: Jul 2014

#28

22-08-2014, 02:17 AM

Did a run after work tonight on the track. Felt really good so ran a little faster than target pace the first two laps. Felt much better than the first time I did this workout and decided to push it in the final lap as I had some gas left in the tank.

1st 2K 9:24 - (avg 4:42 per km) 133 Avg HR, 135 Max HR
2nd 2K 9:25 - (avg 4:43 per km) 134 Avg HR, 140 Max HR
3rd 2K 9:14 - (avg 4:37 per km) 142 Avg HR, 145 Max HR
4th 2K 8:45 - (avg 4:23 per km) 147 Avg HR, 158 Max HR

What do you recommend as my target pace for the 6 x 1k?

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Sub 45 Minute 10K by Sat Sept 13 - by chim - 23-07-2014, 07:34 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-07-2015, 07:13 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 21-07-2015, 10:28 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-08-2015, 03:32 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 04-09-2015, 04:55 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 07-09-2015, 07:13 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 07-09-2015, 02:47 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-09-2015, 04:32 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 09-09-2015, 06:51 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-09-2015, 02:52 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-09-2015, 01:40 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 21-09-2015, 11:25 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-11-2015, 05:43 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 09-11-2015, 10:44 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 16-11-2015, 08:09 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 16-11-2015, 11:38 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 25-07-2014, 10:26 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 26-07-2014, 04:24 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 27-07-2014, 11:50 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 28-07-2014, 12:23 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 28-07-2014, 06:03 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 29-07-2014, 03:55 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 31-07-2014, 08:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 01-08-2014, 07:58 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-08-2014, 03:00 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 05-08-2014, 07:20 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-08-2014, 07:55 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 05-08-2014, 08:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-08-2014, 08:46 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-08-2014, 02:46 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-08-2014, 05:21 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-08-2014, 07:27 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 10-08-2014, 10:45 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-08-2014, 01:46 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 10-08-2014, 03:32 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 13-08-2014, 10:21 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-08-2014, 07:33 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 18-08-2014, 07:57 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-08-2014, 01:58 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 20-08-2014, 09:16 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-08-2014, 04:33 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 20-08-2014, 07:16 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 22-08-2014, 02:17 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 25-08-2014, 06:03 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 26-08-2014, 08:27 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 27-08-2014, 11:14 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 28-08-2014, 12:25 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 30-08-2014, 09:02 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 31-08-2014, 08:43 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 31-08-2014, 05:13 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 01-09-2014, 12:39 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 01-09-2014, 11:40 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-09-2014, 02:35 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-09-2014, 02:33 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 06-09-2014, 05:53 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 08-09-2014, 11:00 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-09-2014, 08:06 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-09-2014, 04:17 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 13-09-2014, 05:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 15-09-2014, 11:54 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 15-09-2014, 11:59 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 16-09-2014, 06:31 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 06-10-2014, 09:30 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 07-10-2014, 05:55 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 08-10-2014, 12:53 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 12-10-2014, 11:28 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 13-10-2014, 07:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 13-10-2014, 03:08 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 16-10-2014, 04:51 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 16-10-2014, 06:22 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 16-10-2014, 12:34 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 24-10-2014, 04:03 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 24-10-2014, 07:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 26-10-2014, 08:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 27-10-2014, 10:00 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 27-10-2014, 03:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 28-10-2014, 07:57 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 28-10-2014, 01:53 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 31-10-2014, 04:17 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 31-10-2014, 07:27 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-11-2014, 02:51 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 05-11-2014, 09:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 08-11-2014, 12:15 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 08-11-2014, 06:15 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 08-11-2014, 06:59 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-11-2014, 04:08 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-11-2014, 07:54 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 11-11-2014, 12:00 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 11-11-2014, 06:13 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 12-11-2014, 04:07 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 22-11-2014, 05:43 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 01-01-2015, 06:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 02-01-2015, 01:23 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 03-01-2015, 09:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-01-2015, 03:24 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 06-01-2015, 04:00 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-01-2015, 07:24 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-01-2015, 01:02 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 13-01-2015, 06:32 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 14-01-2015, 03:52 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 14-01-2015, 09:56 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 14-01-2015, 03:49 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 17-01-2015, 06:59 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-01-2015, 11:39 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 19-01-2015, 07:29 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 19-01-2015, 11:39 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-01-2015, 04:28 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-02-2015, 12:41 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 17-02-2015, 09:31 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-02-2015, 01:28 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 17-02-2015, 03:01 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-02-2015, 02:20 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 14-03-2015, 07:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 15-03-2015, 11:45 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 15-03-2015, 07:26 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 18-03-2015, 12:34 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-03-2015, 02:52 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 21-03-2015, 11:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 22-03-2015, 07:14 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 22-03-2015, 10:01 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 31-03-2015, 06:40 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-06-2015, 03:27 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 20-06-2015, 04:29 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 21-06-2015, 06:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 22-06-2015, 07:11 AM

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