Starting to work through ZenLabs' 5k app. Today, W1D1, 5min walk then 1min run/1.5min walk x8 and then cooldown.
Also picked up Zombies Run again, and again, had problem with the app staying up - which was helped by me installing Greenify to keep some unwanted apps frozen.
Remember my previous post? It’s great seeing this happening - when people don’t care about winning and more about the race and finishing.
I’ve said this before. It’s not about winning (fuck you, Piers Morgan). It’s not about getting first place, or even in the top 10. It’s about participating and completing. I don’t care if it takes me 20 minutes or 20 hours to complete a race. I will be happy to finish. I said this to the guy I helped for a bit in the last few hundred metres at the Royal Parks Half Marathon. “My time doesn’t matter. I’m happy just to finish."
The athlete who captured the essence of the Olympic spirit in a single act of selfless kindness is to be rewarded for her act of sportsmanship.
Source: Nikki Hamblin awarded rare Olympic medal following touching show of sportsmanship
健毅 黃 was out running. He tracked 5.48 km in 34m:02s.
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Found this in this month’s Runners World. A useful guide to picking realistic target times based on your shorter run pace.
My current 5K averages at around 30-32min so that gives me a HM targe tof 2:18 hr to 2:27 hr for my HM. Which sounds about right – when I last did a 17K run, I did so in about 2 hours, so add an extra 3K onto that (and the fatigue), which put me at around 2:30 hr.
I completed Five to 10K Week 1 Day 2 (7.04 km), in 46:21, pace 06:35 min/km, with @RunDouble http://rndb.co/k5NK
A delay between my last run and this run due to work pressures, reasonably good on this run, dropped to a walk just before the end.
I completed Five to 10K Week 1 Day 1 (7.04 km), in 44:09, pace 06:16 min/km, with @RunDouble http://rndb.co/h5HU
First one of the 5K to 10K plan. Boy was it a tough one. Several intervals of 1.28K with a short walk in between. Still, lasted the session, but my legs are hurting now.
I completed C25K Full 5K (5.00 km), in 31:43, pace 06:20 min/km, with @RunDouble http://rndb.co/55FY
Finished the last run in the C25K training plan. Next up is to try to extend it further, but I think I’ll still with 5K’s for a while to get my endurance back. Hopefully.
Also finished S3M1 of ZR3, but won’t be including the track here.
I completed C25K Week 9 Day 3 (4.83 km), in 27:32, pace 05:42 min/km, with @RunDouble http://rndb.co/R5BK
The final run of the training plan. I went slow on this run, but kept the speed fairly constant throughout the run.
The next run is a full, non-stop 5K. Aiming for around 28:00 (my current 5K PB is 21:28), then will try out the Nike+ 5K trainer again, then either use the C210K at RunDouble, or Nike+’s 10K trainer.
Work has been interfering with my running schedule recently, and my Fuelband picked up on that:
I completed C25K Week 9 Day 2 (4.83 km), in 21:06, pace 04:22 min/km, with @RunDouble http://rndb.co/S5t3
I completed C25K Week 9 Day 1 (4.83 km), in 25:50, pace 05:21 min/km, with @RunDouble http://rndb.co/h5qt
A successful non-stop run today. Felt really good during the run, even after a busy day at the office. No records broken today, but being able to clock 4.8km without stopping is an achievement.
I completed C25K Week 6 Day 2 (3.63 km), in 21:13, pace 05:51 min/km, with @RunDouble http://rndb.co/j57C
Week 6 Day 2. Two 1.6K runs separated by 400m walk.
Nike+ Track: go.shr.lc/1qmUuBC
I completed C25K Week 6 Day 1 (3.63 km), in 21:31, pace 05:56 min/km, with @RunDouble http://go.shr.lc/1pA30kn
Week 6. Intervals of 800m, 1200m and 800m. Able to make the 800 and 1200, but the last 800 I couldn’t complete (fell just short by about 20m)
Nike+ Track: go.shr.lc/1pA36bB
I completed C25K Week 5 Day 3 (3.22 km), in 18:18, pace 05:41 min/km, with @RunDouble http://rndb.co/w59n
I completed C25K Week 5 Day 2 (3.20 km), in 18:20, pace 05:43 min/km, with @RunDouble http://rndb.co/P55X
Nike+ Track (forgot to switch off my SmartWatch)
I completed C25K Week 5 Day 1 (3.20 km), in 19:27, pace 06:04 min/km, with @RunDouble http://rndb.co/I57d
I completed C25K Week 4 Day 3 (3.20 km), in 17:45, pace 05:32 min/km, with @RunDouble http://rndb.co/T519
Next workout is first workout of Week 5: 5 minute warm up followed by 3 sets of 800m running then 400m walking, followed by a 5 minute cool-down.
I found Week 4 tough going, so Week 5 is going to be even tougher.
Plus, a new milestone:
I completed C25K Week 4 Day 2 (3.20 km), in 19:01, pace 05:56 min/km, with @RunDouble http://rndb.co/S50h
I completed C25K Week 4 Day 1 (3.20 km), in 18:17, pace 05:42 min/km, with @RunDouble http://rndb.co/f4ZY
I completed C25K Week 3 Day 3 (1.83 km), in 14:59, pace 08:10 min/km, with @RunDouble http://rndb.co/k520
GPS fritzed during the run again today, messing up my pace time. Last workout of Week 3. Next run is the first workout of Week 4. 5 minutes walk, followed by and interval of 400m run/200m walk, then an interval 800m run/400m walk, and then a repeat of the two intervals, before a 5 minute cool-down walk.
I completed C25K Week 3 Day 2 (1.83 km), in 13:18, pace 07:16 min/km, with @RunDouble http://rndb.co/z50E
GPS fritzed during the run, messing up my pace time.
I completed C25K Week 3 Day 1 (1.83 km), in 09:25, pace 05:08 min/km, with @RunDouble http://rndb.co/G4Vb
First workout of Week 3, distance training now. Pretty easy - relatively short distances for the intervals, and only four intervals. But, I’m not going to jinx myself
I completed C25K Week 2 Day 3 (timed) (3.26 km), in 18:56, pace 05:48 min/km, with @RunDouble http://rndb.co/c4Xn
Final workout of Week 2, next run start Week 3 and begins the distance training.
I completed C25K Week 2 Day 2 (timed) (3.21 km), in 19:00, pace 05:55 min/km, with @RunDouble http://rndb.co/J52U
I completed C25K Week 2 Day 1 (timed) (3.12 km), in 19:00, pace 06:05 min/km, with @RunDouble http://rndb.co/Z4Xt
I carry so much tech with me on my runs, this is what the plugs in my bedroom look like after a run. Charging my Nike+ Fuelband, GPS SmartWatch, Jabra Bluetooth Headphones and my Fitbit One.
I completed C25K Week 1 Day 3 (timed) (3.51 km), in 18:22, pace 05:14 min/km, with @RunDouble http://rndb.co/P4Vu
Day 3 of the C25K. Same as Day 1 - 5 minutes warm up walk, then 8 intervals of walk-run at a 60s/90s split, and a 5 minute cool-down walk. Next workout is Week 2 Day 1 – 5 minutes warm up walk, then 6 intervals of walk-run at 90 secs run, then 120 secs walk, followed by 5 minutes cool-down walk.
