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:
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
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
My 10K race is coming up soon, so I’ll need to start looking ahead to decide what I do after that. Well, I’ll start re-training up for a Half Marathon, since I’m able to do a sub-1hr 10K (although I’d be happy to hit below 50 minutes.) Endomondo estimates my completion time as 2hr 4min 13s based on my current 10K PB.
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
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
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
Target: 7km 5:37 - 5:45 min/km
Achieved: 2.79km 5:47 min/km. Started drizzling, so I ended the run early.
Next Run: Monday - 5km 7:41 min/km
Target: 5km Intervals 5:21 - 5:45 min/km
Achieved: 3.22km 5:07 min/km. Above my target speed, but short on distance.
Next Run: Saturday - 7km 5:37 - 5:45
ZombieLink has now been upgraded. The previous beta.zombiesrungame.com URL now redirects back to www.zombiesrungame.com
So if you want, follow me ;)
Now this is interesting. I never knew this, but I did find out through trial and error that bigger strides = more energy expended. Therefore, when running up a hill, shorter is better, and when running for distance, shorter is also better, so this confirms it. I will admit that my sprint steps are still longer than my fast jog/easy run steps, because, as the article explains, it’s counter-intuitive to shorten strides when you want to go faster.
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 7km 5:37 - 5:45 min/km
Achieved: 4.68km 6:23min/km. Outside my target range, but mainly because I forgot to stop the app from tracking, so ended up with several minutes stationary being tracked - and that penalised me.
Next Run: Thursday - 5km Intervals 5:21 - 5:45 min/km
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 5km 7:42 min/km
Achieved: 4.58km 5:26 min/km. Missed this yesterday due to impromptu babysitting, so I’m going to do a double-run today.
Next Run: Today - 7km 5:37 - 5:45 min/km
Training for my 10K is progressing along, although perhaps a bit slower than I expected. My current 10K PB is 58:01 mins, but the latest 10K run is 61:20 mins – 3 mins above my PB.
This week is the last week of my “Getting Faster” phase, the next phase is “Race Simulation”, where I start running 10Ks repeatedly.
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 7km 5:38-5:46 min/km
Achieved: 7.03 @ 5:41 min/km
Next Run: Monday - 5km 7:42 min/km
The latest update for the ZR2 app now re-introduces the Supply Missions from Season 1. These missions are not storyline related and do not end. They go on for as long as you want. When you end the mission, the final audio clip plays. I haven’t checked since the update, but as these are optional, I don’t believe they will give you Materials for your base. Also, in the original ZR app, you could only do supply missions after playing certain missions. For example, you could only play the Fuel Run Supply Mission after the mission where you are introduced to Ed and Molly. Such a restriction is no longer the case.
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 5km Intervals 5:22-5:46 min/km
Achieved: 3.39 km @ 5:42 min/km. A slower run today, as I’m doing intervals. Had the zombie chases on, and had two today. Evaded both, although the second was rather close.
Next Run: Saturday - 7km 5:38-5:46 min/km
Another snippet of wisdom from this month's Runner's World. For people wanting to start running, but have no plans. Sure you can use apps for your phone, but here's one which is simple, effective, and is gradual. Run these intervals a minimum of 3 times a week.
The latest edition of Runner’s World is out now, and there’s lots of useful nuggets of information in this issue, including an interview with Paul Radcliffe, whose career is about as long as RW has been publishing.
One useful bit of wisdom caught my eye and it’s how a Kenyan trained for, and got a WR his 10K:
Tracks: ZR (beta track here), Endomondo, Strava
Side run. 3km @ 5:54 min/km
I got my race pack today:
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 7km @ 5:54 - 6:02 min/km
Achieved: 5.1 km @ 5:34 min/km (Strava measurement)
Endomondo really screwed up measurements on this run, for some reason, registering that I ran 5.06 km in 5d:3h:03m:20s. Uh, sure - I can crawl 5 km in less time than that. Sure, I was below the 7km I was aiming for, but that’s because I did the wrong route and went my 5km route instead of 7km.
In other news, I had my first Zombie attack on my base:
But it would take 5 materials to fix, and I don’t have that (it would take me 2 runs to do that, and I’d much rather extend my base first)
I also encountered two bugs – a base render corruption:
And a duplication of messages (Okay, I heard you the first time!)
Next run: Thursday – 5km Intervals: 5:36 - 6:02 min/km pace
10K Training – Day 17: Getting Faster – Day 13
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 5km @ 7:43 min/km. Target Finish: 38:35 mins
Achieved: 9.99 km @ 6:08 min/km, 1:01:20 hrs Completion. I wanted to try to run a 10K today, being a bank holiday. Whilst I did it, I fell way short of my target sub-1 hour time. MyASICS has detected my general slow down in pace and offered to adjust the pace in my plan (which I accepted).
In addition, I did the second Zombies, Run! race mission, which was, ironically, 10K, and it fit in quite nicely with the run. Considering the missions drive by distance and not time, they overlay the music, rather than stopping it, so you can hear the music still going in the background whilst the audio is being played.
Next run: Tuesday - 7km @ 5:54 - 6:02 min/km
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 5km @ 5:39 - 5:47 min/km pace. Target Finish: 28:15 - 28:55 mins
Achieved: 5.45km @ 6:00 min/km pace. Reverted to an older route but wasn’t able to keep my pace up well enough.
Next run: Monday - 5km @ 7:43 min/km. Target Finish: 38:35 mins