EASY RUN WITH 6 STRIDES 5.41 KM

4.53 km in 33m:18s.

Tracks: Endomondo, ZR

EASY RUN WITH 6 STRIDES 5.41 KM

Ran 2.51 km in 16m:02s. Terminated run early due to rain.Tomorrow is my first Cooper Test of the plan.

Tracks: Endomondo, ZR

EASY RUN WITH 6 STRIDES 5.41 KM

Ran 5.72km in 37:20. Not bad for someone who ran on an empty stomach…

Tracks: Endomondo, ZR

Tracks: Endomondo, ZR

EASY 5.80 KM IN 40M:13S

Ran 5.19 km in 27m:11s before my phone rebooted and I lost tracking on the remaining km.

Tracks: Endomondo, ZR

TEMPO RUN 4.48 KM IN 29M:33S

Ran 5.46 KM in 28:49

Tracks: Endomondo, ZR

EASY 3.20 KM IN 22M:11S

Ran 3.38 KM in 19M:07S

Tracks: Endomondo, ZR

TEMPO RUN IN 2 INTERVALS 32M:36S

Tempo Intervals x2. A new style of training. 2 reasonably hard pushes, with a minute recovery and a 10 minute warm up/cool down either side. Ran 5.92K in 36:53mins

Tracks: ZR, Endomondo

Target: EASY RUN WITH 6 STRIDES 4.11 KM

Achieved: 4.41 KM

First run of the 10K retraining. Interval training x6. A comfortable run with 6 short bursts. Felt the burn at bursts 5 and 6. The 10 minute cool-down helped.

After the Christmas and (upcoming) New Year celebrations and obligatory over-indulging of food, I, like many people will be trying to shift the extra weight in the new year. So, with the help of Endomondo, I’m going to train up again for a 10K – not a 10K race this time, just try to get up to the 10K distance again, then take it up to distance Half Marathon for the second half of the year and/or early 2015. The training plan is over half a year and I stretched it out to its maximum length deliberately to allow me as gradual work up to 10K.

I know I can do 10K, I did a race earlier this year (Chickenshed 10K), but after slacking off because of weather, I need to get back into it.

10K Training Plan

Related articles

• Tips To Run Your First Half Marathon (rsmarketingblog.wordpress.com)
• Half Marathon (twowheelerpro.wordpress.com)

Endomondo, ZR

Completed the main story of ZR Season 2 finally. A couple of side missions left, then I can start working on the Race Missions, Airdrop Mode and Supply Missions. Supply Missions will be last because you don’t get any materials, and the only reason for running them is to get the hoarding achievements.

Related articles

• Fitness app Endomondo surpasses 20M users, 1B miles logged, and is now profitable (venturebeat.com)
• Endomondo raises $800K to make cardio training virtually social (venturebeat.com)

I’m reverting back to training my base foundation strength again, so I’m doing 5Ks repeatedly as that is my “base” distance that I’m comfortable with. Then I’ll go back to 10K and HM training.

It’s been a while since I posted anything about this, but yesterday, I got a certificate in the post from Chickenshed acknowledging I completed the 10K and raised the great sum of…. £80. Not much, I know, but the main thing is the experience. First time in a charity running race, and what an experience :)

Tracks: ZR (Part 1, Part 2), Endomondo

Achieved: 9.52km, 4:43 min/km

Next Run: Monday, 3.70km @ 6:07 min/km pace.

Today was my very first proper 10K race. Even though it’s not a competitive race (it’s a charity run), the push and pressure of being the chaser and chased during the run really drives a better time, I even broke my 5K time in this race.

My phone rebooted during this race, so I lost crucial tracking, which is why when I merged my workouts on Endomondo, it comes out less than 10K. In fact, if you zoom in on the map of the race, you’ll see a gap in the tracking which is where my phone rebooted. Had I tracked that last 0.48km at the 4:43 min/km pace of the rest of the track, then my total 10K time would be 47 minutes, 10 secs.

But, it was all worth it….

At the finish line, I heard someone shouting out runner numbers as they passed the line. Maybe I’ll get a letter with my official time in the post in a few days?

Tracks: ZR, Endomondo

Achieved: 4:36km 24:50mins (app seemed to crash)

Next Run: Sunday, 10K Race.

Tracks: ZR, Endomondo

Achieved: 5.14 km, 5:54 min/km. Over my target pace, but felt reasonably comfortable.

Next Run: Friday, 5K 7:38 min/km

Tracks: ZR, Endomondo

Achieved: 2.81km, 6:27 min/km

Next Run: Tuesday, 5K Race Pace - 5:24 min/km

Tracks: ZR, Endomondo

Achieved: 9.35km, 5:58 min/km

Next Run: Monday, 5K 7:38 min/km

Tracks: ZR, Endomondo, Strava

Achieved: 3.12km 5:38 min/km

Next Run: Saturday 10K 5:31-5:42

Tracks: ZR (1, 2, 3, 4), Endomondo, Strava

Achieved: 3.86km, 4:48 min/km. Well short of my target today, again due to work stress. Even though I tried to do even half of my target distance today, ZR went funny part way through….

Next Run: Friday, 5K, 7:38 min/km

Tracks: ZR, Endomondo, Strava

Target: 5km, 7:38 min/km

Achieved: 3.07km, 12:52min - 4:17 min/km. I was hitting a good pace, and was on my second lap around Oak Hill Park, when my phone decided to reboot. On the plus side, I took 6 seconds off my 3km PB.

Oh, and I found this scribbled at the entrance of Oak Hill Pak:

Tracks: ZR, Endomondo, Strava

Target: 10K 5:31-5:43 min/km

Achieved: 7.87km 49:57mins, 6:21 min/km. I trialled the 10K route I will be taking during my run and it’s very varied - varying inclines and a lot of narrow, muddy paths. Since I wasn’t sure where I needed to go, I had to stop multiple times to get my bearings. I think I turned off too early, which I kind of suspected.

Since the path is also under trees, I did lose GPS a few times.

Next Run: Monday, 5km, 7:38 min/km

Tracks: ZR, Endomondo, Strava

Target: 5km 7:39 min/km

Achieved: 5.05 km 26:51 min, 5:19 min/km

Next Run: Saturday 10K 5:31-5:43 min/km

Tracks: ZR, Endomondo, Strava

Target: 10km 5:31 - 5:43 min/km

Achieved: 5.20km 7:10 min/km. I really didn’t feel like running today. A busy day at work, tired, and I guess it showed during the run.

Next Run: Friday 5km 7:39 min/km

Tracks: ZR, Endomondo, Strava

Target: 5km 7:39 min/km

Achieved: 5.03km 4:56min/km. A good pace today. AKB48 is a great band to listen to, and even to run to. Their tracks are reasonably fast beat, and I was comfortably averaging around 10-11 km/h just hitting their beat (~5-6 min/km).

Next Run: Tuesday 10km 5:31 - 5:43 min/km

Tracks: ZR, Endomondo, Strava

Target: 10km 5:31 - 5:44 min/km

Achieved: 10.13km 57:11 min. I missed several days of the start of the Simulation phase due to some really crazy long-hour (10-14 hour) days at work. But on the plus side, I took nearly 2 minutes off my 10K PB.

Next Run: Monday, 5km 7:39 min/km