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.
RPHM Training - Week 17, Day 3
#健毅 黃 was out running. He tracked 2.85 km in 18m:31s.
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RPHM Training - Week 15, Day 4
#I was out running 5.17 km with #Endomondo #endorphins http://app.endomondo.com/workouts/528557037/2918479
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Didn’t finish the 8K like I was planning, but still got past half way.
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RPHM Training - Week 15, Day 3
#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…
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RPHM Training - Week 14, Day 4
#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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RPHM Training - Week 13, Day 1
#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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RPHM Training - Week 12, Day 4
#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.
RPHM Training - Week 12, Day 3
#Goal: Easy 2.50k
健毅 黃 was out running. He tracked 2.29 km in 13m:09s.
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RPHM Training - Week 12, Day 2
#Goal: Easy 4.5K
健毅 黃 was out running. He tracked 4.67 km in 26m:30s.
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RPHM Training - Week 11, Day 4
#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.
Video: Boston marathon bombing survivor crosses finish line on prosthetic leg - Telegraph
#
Survivors and spectators of the 2013 Boston Marathon bombing in the US have reflected on the importance of being back at the race and moving on, two years after the deadly attacks.The weather was cold and damp but the atmosphere festive at Monday’s running of the marathon, two years after pressure-cooker bombs exploded at the finish line and shattered one of sports' most cherished events.
One survivor had an emotional finish to the race after she was injured in the 2013 blast while watching from the sidelines.
Rebekah Gregory DiMartino, alongside her trainer who is also an amputee, ran the last few miles of the race and crossed the finish line, visibly moved by her achievement.
Donna Scott, mother of a different race participant said: “people will never really heal from what happened two years ago."
Video: Boston marathon bombing survivor crosses finish line on prosthetic leg - Telegraph.
RPHM Training - Week 11, Day 1
#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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RPHM Training - Week 10, Day 4
#Goal: Easy 2.50k
健毅 黃 was out running. He tracked 2.29 km in 13m:09s.
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RPHM Training - Week 9, Day 3
#Goal: 2.5k @ 7:53 pace
Achieved: 2.77k @ 6:05 pace
RPHM Training - Week 9, Day 1
#Goal: Tempo Run - 10 min warm up, 10 min tempo (6:34 pace), 10 min cool down – target dist: 4.06
Achieved: 3.2k in 23:57
A pretty wet day, and the time I decided to go out running, I ended up running through clouds of flies and midges. Very off-putting, so I changed direction, and ran through the back roads, ending back at my house with 6 mins to spare on my cool down phase. I was above my target pace on my tempo phase, but below my target phase during my warm-up/cool-down phases.