- Miles:
- 1708 total / 228 in 2013
- Goal:
10K in 40 Min. FM in 03:30:00
Kothandapani Kc ran: Reached at 0530 Hrs. ...
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- 1 miles
- 00:09 time
- 06:00 pace
- 103 calories
- details
Reached at 0530 Hrs. After 3 laps of warm up run, did the usual dynamic exercises, followed by 4X 80 Mtrs. strides. After 8 min. break started the work out. I was running with Keith & Brijesh. After the work out did three laps cool down jog & 20 Min. stretching , core exercises. Following are the timings of different members:-
1. Keith---Target Pace: 1:35---- Actual Pace: 1:26; 1:30; 1:30; 1:30; 1:32; 1:31
2. Brijesh------------------: 1:35-----------------------: 1:26; 1:30; 1:30; 1:30; 1:32; 1:31
3. Pani ------------------: 1:35-----------------------: 1:26; 1:30; 1:30; 1:30; 1:30; 1:31
4. Antony-----------------: 1:38------------------------: 1:28; 1:32; 1:32; 1:32; 1:32; 1:30
5. Leo----------------------: 1:38------------------------: 1:28; 1:32; 1:32; 1:32; 1:32; 1:30
6. Prakhar----------------: 1:42------------------------: 1:34; 1:35; 1:35; 1:37; 1:39; 1:36
7. Kamat------------------: 1:42------------------------: 1:42; 1:42; 1:42; 1:42; 1:42; 1:40
8. Harish-------------------:1:42------------------------: 1:44; 1:42; 1:40; 1:46; 1:40; 1:41
9. Dileepan----------------:1:45------------------------: 1:33; 1:34; 1:46; 1:45; 1:45; 1:45
10. Patil--------------------:1:45------------------------: 1:45; 1:45; 1:48; 1:50; 1:50
11.Anoop------------------:1:45------------------------: 1:46; 1:49; 1:51; 1:48; 1:46
12. Dr. Parus------------: 1:45------------------------: 1:43; 1:44; 1:44; 1;49; 1:52; 1:54
13.Sasikumar------------:1:48------------------------; 1:33; 1:46; 1:48; 1:47; 1:43; 1:46
14. Sudhindra------------:1:48------------------------: 1:43; 1:41; 1:46; 1:46; 1:52; 1:53
15. Vijay-------------------:1:50------------------------: 1:44; 1:50; 1:52; 1:56; 1:56; 1:57
16. Saroja-----------------:1:55------------------------: 1:57; 2:00; 2:03; 2:08; 2:07; 2:07
17. Mathi------------------: 2:30-----------------------: 2:47; 2:48;2:52; 2:56; 2:52; 3:00
Wow, super duper timings by all. Great workout. Everyone will just rock the 10K route.
12 months ago • Like
Hi Pani, When you say strides, is it about increasing the pace for about 20/30sec with a focus of the form OR is there something else?
12 months ago • Like
superb pace from everybody .... great performance....
12 months ago • Like
@Manoj. Run at an easy pace for the first 25Mtrs & accelerate the pace for the next 30 Mtrs and slow down in the end for the next 25Mtrs. This is called as the acceleration run. Strides are maintaining the constant pace till the end. I do both.
12 months ago • Like
nice pace by everyone there!
12 months ago
Awesome pace!!
12 months ago
That is fast pani sir, keep it up
12 months ago • Like
Whoa! What a team this is. I feel like I'm following the training of the lead pack from the Tour de France.
12 months ago
Nice work out pani sir. What is the workout scheduled for the team on Wednesday,Thursday, Friday and Saturday?
12 months ago • Like
Great work by the team Pani sir..
12 months ago
zoooooooom!
12 months ago • Like
Sounds like a great workout today, nicely done!
12 months ago • Like
WOW nice workout Pani sir & team
12 months ago
scorching pace by everyone, pani sir! :)
12 months ago • Like
Super pace, Pani sir.
12 months ago • Like
superb training by the whole group Pani sir. i am sure everyone is going to rock it on sunday
12 months ago
good workout, sir; well below the target time ..
12 months ago • Like