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Sub 45 10K

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Gobi Jun 2014 10:29pm, 30 Jun 2014 54,250 posts	Quote Pin Gobi I know people on that team as well, heard people dissing them for imports as well . No idea though as I was in a fun mixed team
Nellers Jun 2014 10:31pm, 30 Jun 2014 28,312 posts	Quote Pin Nellers Fun?:-0
Nellers Jun 2014 10:32pm, 30 Jun 2014 28,313 posts	Quote Pin Nellers http://www.youtube.com/watch?v=G2y8Sx4B2Sk
Gobi Jun 2014 10:33pm, 30 Jun 2014 54,252 posts	Quote Pin Gobi yes I am told I had fun
Nellers Jun 2014 10:39pm, 30 Jun 2014 28,314 posts	Quote Pin Nellers If you had to be told........;-)
Gobi Jun 2014 10:52pm, 30 Jun 2014 54,253 posts	Quote Pin Gobi I blogged
mole_thing Jun 2014 11:20pm, 30 Jun 2014 971 posts	Quote Pin mole_thing Still washing the mud off.
RichHL Jul 2014 7:58am, 1 Jul 2014 8,845 posts	Quote Pin RichHL There were six C&C members, one from Cambridge Tri Club and Istvan's mate from Hungary. Sorry about the import from the Tri Club.
Gobi Jul 2014 9:27am, 1 Jul 2014 54,254 posts	Quote Pin Gobi wasn't racing me :¬)
PinchyII Jul 2014 1:22pm, 1 Jul 2014 465 posts	Quote Pin PinchyII reading your blog makes me cringe about how shit it really was... I just have visions of Lord Wandsworth XC on a really shit day being run over by 20 times more runners!

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Maintained by Spark

For those who want to go sub 45min for a 10k and/or those that have already done it and want to give advice. Share your journey here.

Type of Workout-- Total Time -- Pace (mins/mile)-- Pace (mins/km)

Race Pace 7:15-- 4:30

200m Intervals -- 48 -- 6:25 -- 3:59

400m Intervals -- 1:38 -- 6:34 -- 4:05

800m Intervals -- 3:25 -- 6:50 -- 4:15

1km Intervals -- 4:20 -- 6:59 -- 4:20

1200m Intervals -- 5:20 -- 7:07 -- 4:25

Mile Intervals -- 7:24 -- 7:24 -- 4:36

2km Intervals -- 8:40 -- 7:40 -- 4:46

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Sub 45 10K

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