RPHM
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My HM pack finally arrived. :)
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RPHM Training
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Forgot to blog my long run from Saturday last week:
I was out running 13.32 km on Sep 12 with #Endomondo #endorphins goo.gl/LWHpTG
And managed to break my 10k record surprisingly:
RPHM Training
#健毅 黃 was out running. He tracked 10.56 km in 1h:07m:49s.
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RPHM Training
#With the final weeks ticking down before the run, I’m dropping the plan and concentrating on getting my endurance up. Today’s target was 9 km. Achieved that in 56 mins. Tomorrow, going to try 10 km, then Sunday, try to make it 12 km.
健毅 黃 was out running. He tracked 9.35 km in 56m:52s.
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RPHM Training - Week 28, Day 1
#健毅 黃 was out running. He tracked 6.98 km in 42m:38s.
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Plan asked for 3.2km, but I’m more eager to increase my mileage right now. The Endomondo plan isn’t training my endurance (the max distance the Endomondo plan is going to do pre-race 9.90km), so I’m going to start upping my mileage bit by bit. Yesterday, I did 5k, which was 2.5 laps round my local park, then today, I did 3.5 laps around my park (which is +2 km), tomorrow, I’m aiming to do 4.5 laps, which should get me to 9km, all being well.
RPHM Training - Week 28, Extra Run Day 1
#Out-of-plan run. Targetted 5km - 2.5 laps around my local park.
健毅 黃 was out running. He tracked 5.18 km in 29m:20s.
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RPHM Training - Week 27, Day 3
#健毅 黃 was out running. He tracked 3.37 km in 20m:12s.
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RPHM Training - Week 27, Day 1
#健毅 黃 was out running. He tracked 5.15 km in 36m:43s.
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RPHM Training - Week 26, Day 4
#健毅 黃 was out running. He tracked 7.07 km in 49m:21s.
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RPHM Training - Week 26, Day 3
#健毅 黃 was out running. He tracked 2.81 km in 16m:25s.
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RPHM Training - Week 26, Extra Day 1
#健毅 黃 was out running. He tracked 4.36 km in 27m:14s.
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RPHM Training - Week 26, Day 1
#健毅 黃 was out running. He tracked 3.35 km in 21m:07s.
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RPHM Training - Week 25, Day 4
#健毅 黃 was out running. He tracked 8.18 km in 52m:53s.
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RPHM Training - Week 25, Day 3
#健毅 黃 was out running. He tracked 2.89 km in 17m:34s.
RPHM Training - Week 24, Day 3
#健毅 黃 was out running. He tracked 3.90 km in 23m:03s.
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Pace Guide: 5K -> 10K -> HM
#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.
RPHM Training - Week 22, Day 3
#健毅 黃 was out running. He tracked 5.29 km in 32m:13s.
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RPHM Training - Week 22, Day 1
#健毅 黃 was out running. He tracked 2.82 km in 21m:21s.
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RPHM Training - Week 21, Day 3
#健毅 黃 was out running. He tracked 2.83 km in 17m:06s.
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RPHM Training - Week 20, Day 2
#健毅 黃 was out running. He tracked 4.85 km in 29m:20s.
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RPHM Training - Week 19, Day 1
#健毅 黃 was out running. He tracked 4.32 km in 26m:01s.
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RPHM Training - Cross Training Day 1
#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….
RPHM Training - Week 18, Day 4
#健毅 黃 was out running. He tracked 5.16 km in 36m:22s.
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RPHM Training - Week 18, Day 3
#健毅 黃 was out running. He tracked 4.06 km in 25m:13s.
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RPHM Training - Week 18, Day 2
#健毅 黃 was out running. He tracked 5.10 km in 29m:48s.