RPHM Training - Week 12, Day 4

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

21 April 2015 #

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

20 April 2015 #

Run-Walk Intervals x5 20sec/1min. Target dist: 2.73k

健毅黃 was out running. He tracked 3.40 km in 20m:07s.

app.endomondo.com/workouts/…

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RPHM Training - Week 10, Day 4

18 April 2015 #

Goal: Easy 2.50k

健毅黃 was out running. He tracked 2.29 km in 13m:09s.

app.endomondo.com/workouts/…

Posted from WordPress for Android

RPHM Training - Week 9, Day 3

11 April 2015 #

Goal: 2.5k @ 7:53 pace

Achieved: 2.77k @ 6:05 pace

Long-distance runners have better genes and make best partners - Telegraph

9 April 2015 #

Women searching for a father for their children should pick long-distance runners as they are more likely to have stronger sex drives and higher sperm counts, Cambridge University has found.

Long-distance runners have better genes and make best partners - Telegraph.

I guess I’d better work on my distance. That’s motivation for you :P

RPHM Training - Week 9, Day 1

9 April 2015 #

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.

RPHM Training - Week 6, Day 4

22 March 2015 #

Goal: Easy long run, 8k @ 7:53 pace

Achieved: 8.12k @ 7:08 pace. Was okay until 6k, then I had to drop to a walk. :(

RPHM Training - Week 6, Day 3

21 March 2015 #

Goal: 2.8k @ 7:53 pace

Achieved: 2.84k @ 5:48 pace

I started a new job this week, and the hours have thrown my schedule out of whack somewhat. The new office has a gym so I did some treadmill running on Friday, but I can't figure out how to track that on Endomondo without having to type it in manually.

RPHM Training - Week 5, Day 4

15 March 2015 #

Goal: Easy long run, 8k @ 7:53 pace

Achieved: 5.71k @ 6:21 pace

RPHM Training - Week 5, Day 3

14 March 2015 #

Goal: Easy run, 2.8k @ 7:53 pace

Achieved: 2.85k @ 5:52 pace

RPHM Training - Week 5, Day 2

11 March 2015 #

Goal: Intervals

Achieved: Achieved distance ahead of time goal.

RPHM Training - Week 5, Day 1

9 March 2015 #

Goal: Intervals

Achieved: Aborted due to a sudden nose-bleed mid-run

RPHM Training - Week 3, Day 4

1 March 2015 #

Goal: 8k @

Achieved: 6.4k @ 7:10 pace

Felt okay until 5K, then it was hard to continue. Ended up dropping to a walk for the rest of the way, skewing my pace recording.

Next week I will not be able to run, and the week after is phase 2 - starting with the interval training.

RPHM Training - Week 3, Day 3

28 February 2015 #

Goal: 2.3k @ 7:53 pace

Achieved: 2.64k @ 6:52 pace

RPHM Training - Week 3, Day 1

25 February 2015 #

Goal: 4.3k @ 7:53 min/km pace

Achieved: 4.12k @ 6:22 min/km pace

RPHM Training - Week 2, Day 4

22 February 2015 #

Goal: 8K @ 7:53 pace

Achieved: 4.84K @ 6:03 pace

Couldn't last the 8K, but I did get past half way, which is a start, considering I was struggling to hit 3K not too long ago.

RPHM Training - Week 2, Day 3

21 February 2015 #

Goal: 2.3K @ 7:53 min/km pace

Achieved: 2.47K @ 7:01 min/km pace

RPHM Training - Week 2, Day 2

21 February 2015 #

Goal: 4.4km at 7:53 min/km pace

Achieved: 4.84km 6:18 min/km pace

RPHM Training - Week 2, Day 1

18 February 2015 #

Cooper Test today. To see how far I can run in 12 minutes. Answer? 2.18 km. My personal best for a Cooper Test is 2.8km, so I am about 0.7km slower. Not too bad, but it does prove my fitness has dropped since my peak fitness.

Next run on Friday (4.4km @ 7:53min/km target pace)

RPHM Training - Week 1, Day 4

15 February 2015 #

Goal: Long Run 8K @ 7:16 min/km pace.

Achieved 4.58k @ 6:53 min/km pace. Fell way short of my target, but it is still early in the plan. I must really up my game (and mileage)

RPHM Training - Week 1, Day 3

14 February 2015 #

(Day 2 missed due to weather)

Goal: Easy 2.3k run at 7:16 min/km pace.

Achieved 2.38k at 6:11min/km ave pace

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