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.
健毅 黃 was out running. He tracked 5.29 km in 32m:13s.
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健毅 黃 was out running. He tracked 2.82 km in 21m:21s.
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健毅 黃 was out running. He tracked 2.83 km in 17m:06s.
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健毅 黃 was out running. He tracked 4.85 km in 29m:20s.
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健毅 黃 was out running. He tracked 4.32 km in 26m:01s.
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Wasn’t scheduled for a run yesterday, so decided to utilise the Nike Training Club app and try to do some cross training. Still aching for it….
健毅 黃 was out running. He tracked 5.16 km in 36m:22s.
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健毅 黃 was out running. He tracked 4.06 km in 25m:13s.
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健毅 黃 was out running. He tracked 5.10 km in 29m:48s.
健毅 黃 was out running. He tracked 2.85 km in 18m:31s.
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I was out running 5.17 km with #Endomondo #endorphins http://app.endomondo.com/workouts/528557037/2918479
Shared via Plume http://bit.ly/GetPlume
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Didn’t finish the 8K like I was planning, but still got past half way.
I was out running 2.84 km with #Endomondo #endorphins http://app.endomondo.com/workouts/528123833/2918479
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Yes, I finally got onto Twitter. Makes for updating my blog a bit easier, since I can copy then share my run details via Twitter. Still need to learn the kinks in Twitter though. Still don’t like what Twitter did to TweetDeck, though…
Goal: Long run, easy pace 8K
Took a route that I thought would be 8K. Turned out to be 7.5 instead. Still dropped to walk a lot of the way, so need to work on that.
健毅 黃 was out running. He tracked 7.51 km in 51m:35s.
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Goal: Interval run, 5x 20 sec intervals with 1min recovery, target dist 2.92k
健毅 黃 was out running. He tracked 3.30 km in 21m:38s.
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Goal: Long run, easy pace 8K
健毅 黃 was out running. He tracked 4.25 km in 26m:44s.
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Failed to get the distance, but it did still feel good at the end, even though I finished early.
Goal: Easy 2.50k
健毅 黃 was out running. He tracked 2.29 km in 13m:09s.
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Goal: Easy 4.5K
健毅 黃 was out running. He tracked 4.67 km in 26m:30s.
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Goal: Easy 8K, got 7.01 km
I tried a different route, combining a lap in the park with my bigger 5K lap.
On the plus side, my 5K timing is still around 30 mins at 30:22, but considering my record is 24:29. that indicates how much I have laxed in my running.
Run-Walk Intervals x5 20sec/1min. Target dist: 2.73k
健毅 黃 was out running. He tracked 3.40 km in 20m:07s.
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Goal: Easy 2.50k
健毅 黃 was out running. He tracked 2.29 km in 13m:09s.
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Goal: 2.5k @ 7:53 pace
Goal: Tempo Run - 10 min warm up, 10 min tempo (6:34 pace), 10 min cool down – target dist: 4.06
Goal: Easy long run, 8k @ 7:53 pace
Goal: 2.8k @ 7:53 pace
