Miles:
1800 total / 0 in 2014
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
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Interval Run. 6 X 400 M with 20 Sec. rest inbetween. 2.4 km 00:08:57 06:00 pace

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

  • Thomas Bobby P.
    Thomas Bobby P.

    Wow, super duper timings by all. Great workout. Everyone will just rock the 10K route.

    over 2 years ago Like

  • Manoj B.
    Manoj B.

    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?

    over 2 years ago Like

  • Mohan Kumar G.
    Mohan Kumar G.

    superb pace from everybody .... great performance....

    over 2 years ago Like

  • Kothandapani Kc
    Kothandapani Kc

    @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.

    over 2 years ago Like

  • Hemant A.
    Hemant A.

    That is fast pani sir, keep it up

    over 2 years ago Like

  • Kiran H.
    Kiran H.

    Nice work out pani sir. What is the workout scheduled for the team on Wednesday,Thursday, Friday and Saturday?

    over 2 years ago Like

  • Milton F.
    Milton F.

    zoooooooom!

    over 2 years ago Like

  • Vikram
    Vikram

    Sounds like a great workout today, nicely done!

    over 2 years ago Like

  • Sampath J.
    Sampath J.

    scorching pace by everyone, pani sir! :)

    over 2 years ago Like

  • Udaya N.
    Udaya N.

    Super pace, Pani sir.

    over 2 years ago Like

  • Nagendra K.
    Nagendra K.

    good workout, sir; well below the target time ..

    over 2 years ago Like

  • Sudhir P.
    Sudhir P. You're an Inspiration
    You're an Inspiration:

    nice pace by everyone there!

    over 2 years ago

  • Viv M.
    Viv M. You're an Inspiration
    You're an Inspiration:

    Awesome pace!!

    over 2 years ago

  • Raghav S.
    Raghav S. Great Performance
    Great Performance:

    Whoa! What a team this is. I feel like I'm following the training of the lead pack from the Tour de France.

    over 2 years ago

  • Mjv
    Mjv You're an Inspiration
    You're an Inspiration:

    Great work by the team Pani sir..

    over 2 years ago

  • Kishor N.
    Kishor N. Great Performance
    Great Performance:

    WOW nice workout Pani sir & team

    over 2 years ago

  • Mayank C.
    Mayank C. Great Performance
    Great Performance:

    superb training by the whole group Pani sir. i am sure everyone is going to rock it on sunday

    over 2 years ago