Tracks: ZR, miCoach, Endomondo

Must be monsoon season – I’ve had to skip several runs recently due to heavy rain…. -_-

Tracks: ZR, miCoach, Endomondo

A satisfying workout. I broke the 6:00min/km average pace today, and almost broke 30 mins for the whole 5K. Pretty pleased with this. I’m hitting yellow more and more often now, so I’m able to push myself better now.

Tracks: ZR, miCoach, Endomondo

Poor Archie. Jamie is probably going to be so pissed…. ^_^;

ZR Track

miCoach Track

Endomondo Track

I’m actually pleased somewhat with this. I was able to get below 6:00 min/km for several km, but couldn’t keep that pace, so I’ll need to work on that.

This week’s long run is 90 minutes, and I’m going to try a new route that is slightly longer than the route I took last week, but hopefully shouldn’t hit any pavement-less roads. It’s a 15.61KM route so I should be pretty shattered by the time I’m done.

Next week’s long run is also 90 minutes, then 95 minutes, then 100 minutes, then 100 again, and then the training ends the week after. If I can do 100 minutes at a pace of around 7:00 min/km (slow pace), then a half marathon will take me 147.7 minutes, or about 2.5 hours. I can average about 6:40 now, so that will make the half marathon time close to 2 hours if I can keep that pace up.

I’ll probably run the 15.61KM tomorrow, and gauge how far I can get in the 90 minutes. If I finish ahead of target, then I’ll use another route I have planned, which is 17KM. I also have a 19KM route planned, and a full Half Marathon route planned, so if I get faster, I can use those.

ZR Track

miCoach Track

Unfortunately, adidas have updated their site. Now I can’t seem to find the image to link into the post, so I’m going to have to resort to screenshots instead…

ZR Track

ZR Track

A different 5K route today, and it’s slightly longer than 5K, but more flat, so I was able to hit a faster-than-normal pace, and keep it going for a while. So well, in fact, that I touched the top of Green during the run, on more than one occasion. And, I’ve shaved off 90 seconds off my last run’s pace (~8min/km), and around 30 seconds off my average (~7min/km).

According to Endomondo, my current bests are:

Cooper (12 min): 2.46 km One hour: 9.6 km 1 km: 4m:44s 1 mile: 7m:42s 3 miles: 25m:38s 5 km: 26m:33s 10 km: 1h:02m:40s

ZR Track

ZR Track

A 90-minute run, and a reasonable pace at 7 minutes, including the 10 minute cooldown. And at 13km, it’s my furthest distance so far.

ZR Track

ZR Track

ZR Track

Today was certainly a change. The run was meant to be 1 hour 20 minutes, so I decided a while ago to aim for a 10K run and my target was 1 hour. However, considering my current timing for 5K is 35 minutes, meant I should hit 10K at 1 hour and 10 minutes. Considering this run was 10.25K in 1 hour 9 minutes and 15 seconds, I’m pretty pleased. And it didn’t feel too bad. Yes, I stopped a couple of times as my 10K route had to cross busy roads and I’m not dumb enough to run straight across without looking. And my overall pace at 6:45 was quite good –although I terminated the run early. This run had two 10-minute blue zones, and I terminated my run at 1:09 – 1:10 to 1:20 would be the final cool down.

Blue zones are a pain because you can’t run them adequately, as they’re warm ups, but since you’re running slow, your overall pace value suffers as miCoach takes these speeds into account when calculating the overall pace.

My usual miCoach pace is around 7:00 to 7:30 per KM because of the blue zones. Take out a 10-minute blue zone, and you can see a 45-second improvement in the pace value.

One of my favourite parts of running is route planning - deciding where to go on my next route.

I was experimenting with different routes via Endomondo and found a route that was just slightly over the Half Marathon. A HM is  21.0975 (Wikipedia), but the route I found was 21.13 KM – 0.0325 KM over. I guess I can live with that. :)

ZR Track

Tried a different route today, and comfortably increased my pace, but as a consequence, spent more time above the blue zone so miCoach penalised me for that and scored me at 70%.

My current Half Marathon training plan finishes July 10th. By then, I should hopefully be able to run (or at least jog) 1 hour 40 minutes. At my usual pace of 6 minutes/KM, this should get me 17 KM. Half Marathon distance is 20 KM, so if I can do this, my next trial is to get the last 3KM.

Quite a shocking revelation in today’s ZR track

A couple of days this week were missed due to weather and O/T at work, but still managed to get a reasonable score today.

Threshold run – and messed it up.

Another day of torrential downpour so another missed run. I guess I could run in it, but I’d rather not catch a cold - we’re already stretched at the office as it is…

This run felt pretty good. I touched Yellow again, and pretty much stayed in Green the whole time I needed to be. My average speed went below 7 minutes for the first time in a while, but the blue zones at the start and end always skew the average pace.

Endomondo (which I use in conjunction with miCoach) told me my fastest KM was between approximately 1.25KM into the run and 2.25KM into the run, and that was in 5min 20secs/KM. Still a way to go to beat my Personal Best of 4min 44secs/KM.

I’m not sure how the hell my heart monitor registered I was running at 210BPM when I wasn’t even sprinting. For the first 8 or so minutes of this run I was fiddling with my monitor trying to seat it properly as a result of the OTT BPM.

I missed my hour run today because of the rain. :-(