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<blockquote data-quote="s_k_s" data-source="post: 762263" data-attributes="member: 27169"><p>Mon 9/2 - Surface = pavement/tarmac</p><p></p><p>Tough session as 10 mins of running was a challenge. Tried to improve my style based on what I have been reading in "The Art of Running Faster". Tried to stand more upright and drive from my arms and move my arms more from my shoulders. Went off too fast which meant that the final 2 sessions were slower. Would have been better to have a more equal spread of times across the 4 run intervals.</p><p></p><p>Feeding the 1st mile info the McMillan calculator I get a 10K prediction of 1:10:17 with a pace of 11:19</p><p></p><p>Day 28 - 44 mins - Run 10 mins. Walk 1 min x 4 - Completed</p><p></p><p><span style="color: #ff0000">01. 10:00 - 09:45 - 176</span></p><p>02. 01:00 - 16:52 - 153</p><p><span style="color: #ff0000">03. 10:00 - 10:04 - 158</span></p><p>04. 01:00 - 20:08 - 151</p><p><span style="color: #ff0000">05. 10:00 - 10:45 - 159</span></p><p>06. 01:00 - 20:43 - 147</p><p><span style="color: #ff0000">07. 10:00 - 10:46 - 158</span></p><p>08. 01:00 - 20:54 - 153</p><p></p><p>Total Miles - 4.08 miles</p><p>Duration - 44 mins</p><p>Avg Pace - 10:46</p><p>Avg HR - 161 bpm</p><p>Calories - 467</p></blockquote><p></p>
[QUOTE="s_k_s, post: 762263, member: 27169"] Mon 9/2 - Surface = pavement/tarmac Tough session as 10 mins of running was a challenge. Tried to improve my style based on what I have been reading in "The Art of Running Faster". Tried to stand more upright and drive from my arms and move my arms more from my shoulders. Went off too fast which meant that the final 2 sessions were slower. Would have been better to have a more equal spread of times across the 4 run intervals. Feeding the 1st mile info the McMillan calculator I get a 10K prediction of 1:10:17 with a pace of 11:19 Day 28 - 44 mins - Run 10 mins. Walk 1 min x 4 - Completed [COLOR=#ff0000]01. 10:00 - 09:45 - 176[/COLOR] 02. 01:00 - 16:52 - 153 [COLOR=#ff0000]03. 10:00 - 10:04 - 158[/COLOR] 04. 01:00 - 20:08 - 151 [COLOR=#ff0000]05. 10:00 - 10:45 - 159[/COLOR] 06. 01:00 - 20:43 - 147 [COLOR=#ff0000]07. 10:00 - 10:46 - 158[/COLOR] 08. 01:00 - 20:54 - 153 Total Miles - 4.08 miles Duration - 44 mins Avg Pace - 10:46 Avg HR - 161 bpm Calories - 467 [/QUOTE]
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