Tracks: ZR, Endomondo, Strava

Target: 7km 5:37 - 5:45 min/km

Achieved: 2.79km 5:47 min/km. Started drizzling, so I ended the run early.

Next Run: Monday - 5km 7:41 min/km

Tracks: ZR, Endomondo, Strava

Target: 5km Intervals 5:21 - 5:45 min/km

Achieved: 3.22km 5:07 min/km. Above my target speed, but short on distance.

Next Run: Saturday - 7km 5:37 - 5:45

Related articles

• 10K Training - Day 22: Getting Faster - Day 18 (blenderfox.com)

ZombieLink has now been upgraded. The previous beta.zombiesrungame.com URL now redirects back to www.zombiesrungame.com

So if you want, follow me ;)

Zombies, Run! | Welcome to ZombieLink 2.0.

2014 Reading Half Marathon Open For Entries.

Now this is interesting. I never knew this, but I did find out through trial and error that bigger strides = more energy expended. Therefore, when running up a hill, shorter is better, and when running for distance, shorter is also better, so this confirms it. I will admit that my sprint steps are still longer than my fast jog/easy run steps, because, as the article explains,  it’s counter-intuitive to shorten strides when you want to go faster.

The Essentials Of Run Cadence.

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 7km 5:37 - 5:45 min/km

Achieved: 4.68km 6:23min/km. Outside my target range, but mainly because I forgot to stop the app from tracking, so ended up with several minutes stationary being tracked - and that penalised me.

Next Run: Thursday - 5km Intervals 5:21 - 5:45 min/km

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km 7:42 min/km

Achieved: 4.58km 5:26 min/km. Missed this yesterday due to impromptu babysitting, so I’m going to do a double-run today.

Next Run: Today - 7km 5:37 - 5:45 min/km

Related articles

• 10K Training - Day 18: Getting Faster - Day 14 (blenderfox.com)
• 10K Training - Day 17: Getting Faster - Day 13 (blenderfox.com)
• 10K Training - Day 16: Getting Faster - Day 12 (blenderfox.com)
• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

Training for my 10K is progressing along, although perhaps a bit slower than I expected. My current 10K PB is 58:01 mins, but the latest 10K run is 61:20 mins – 3 mins above my PB.

This week is the last week of my “Getting Faster” phase, the next phase is “Race Simulation”, where I start running 10Ks repeatedly.

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 7km 5:38-5:46 min/km

Achieved: 7.03 @ 5:41 min/km

Next Run: Monday - 5km 7:42 min/km

Related articles

• 10K Training - Day 18: Getting Faster - Day 14 (blenderfox.com)
• 10K Training - Day 17: Getting Faster - Day 13 (blenderfox.com)
• 10K Training - Day 16: Getting Faster - Day 12 (blenderfox.com)
• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

The latest update for the ZR2 app now re-introduces the Supply Missions from Season 1. These missions are not storyline related and do not end. They go on for as long as you want. When you end the mission, the final audio clip plays. I haven’t checked since the update, but as these are optional, I don’t believe they will give you Materials for your base. Also, in the original ZR app, you could only do supply missions after playing certain missions. For example, you could only play the Fuel Run Supply Mission after the mission where you are introduced to Ed and Molly. Such a restriction is no longer the case.

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km Intervals 5:22-5:46 min/km

Achieved: 3.39 km @ 5:42 min/km. A slower run today, as I’m doing intervals. Had the zombie chases on, and had two today. Evaded both, although the second was rather close.

Next Run: Saturday - 7km 5:38-5:46 min/km

Related articles

• 10K Training - Day 18: Getting Faster - Day 14 (blenderfox.com)
• 10K Training - Day 17: Getting Faster - Day 13 (blenderfox.com)
• 10K Training - Day 16: Getting Faster - Day 12 (blenderfox.com)
• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

Another snippet of wisdom from this month's Runner's World. For people wanting to start running, but have no plans. Sure you can use apps for your phone, but here's one which is simple, effective, and is gradual. Run these intervals a minimum of 3 times a week.

• Week 1: Run 1 min, Walk 90 secs, repeat 8 times
• Week 2: Run 2 mins, Walk 1 mins, repeat 7 times
• Week 3: Run 3 mins, Walk 1 mins, repeat 6 times
• Week 4: Run 5 mins, Walk 2 mins, repeat 4 times
• Week 5: Run 8 mins, Walk 2 mins, repeat 3 times
• Week 6: Run 12 mins, Walk 1 min, repeat 3 times
• Week 7: Run 15 mins, Walk 1 min, repeat 2 times
• Week 8: Run 30 mins (5K)

The latest edition of Runner’s World is out now, and there’s lots of useful nuggets of information in this issue, including an interview with Paul Radcliffe, whose career is about as long as RW has been publishing.

One useful bit of wisdom caught my eye and it’s how a Kenyan trained for, and got a WR his 10K:

1. Warm Up
2. Run 1 mile (1.6 km) at goal pace (which should be no more than 1 min/mile faster than your current PB)
3. Jog for 3 minutes
4. Repeat x3 (4.8 km total)
5. Develop this further by increasing intervals from 3 to 6 (9.6 km total) , then shortening the recovery job from 3 to 2, then from 2 to 1

Tracks: ZR (beta track here), Endomondo, Strava

Side run. 3km @ 5:54 min/km

I got my race pack today:

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 7km @ 5:54 - 6:02 min/km

Achieved: 5.1 km @ 5:34 min/km (Strava measurement)

Endomondo really screwed up measurements on this run, for some reason, registering that I ran 5.06 km in 5d:3h:03m:20s. Uh, sure - I can crawl 5 km in less time than that. Sure, I was below the 7km I was aiming for, but that’s because I did the wrong route and went my 5km route instead of 7km.

In other news, I had my first Zombie attack on my base:

But it would take 5 materials to fix, and I don’t have that (it would take me 2 runs to do that, and I’d much rather extend my base first)

I also encountered two bugs – a base render corruption:

And a duplication of messages (Okay, I heard you the first time!)

Next run:  Thursday – 5km Intervals: 5:36 - 6:02 min/km pace

Related articles

• 10K Training - Day 17: Getting Faster - Day 13 (blenderfox.com)
• 10K Training - Day 16: Getting Faster - Day 12 (blenderfox.com)
• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

10K Training – Day 17: Getting Faster – Day 13

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km @ 7:43 min/km. Target Finish: 38:35 mins

Achieved: 9.99 km @ 6:08 min/km, 1:01:20 hrs Completion. I wanted to try to run a 10K today, being a bank holiday. Whilst I did it, I fell way short of my target sub-1 hour time. MyASICS has detected my general slow down in pace and offered to adjust the pace in my plan (which I accepted).

In addition, I did the second Zombies, Run! race mission, which was, ironically, 10K, and it fit in quite nicely with the run. Considering the missions drive by distance and not time, they overlay the music, rather than stopping it, so you can hear the music still going in the background whilst the audio is being played.

Next run: Tuesday - 7km @ 5:54 - 6:02 min/km

Related articles

• 10K Training - Day 16: Getting Faster - Day 12 (blenderfox.com)
• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Side Run #3 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km @ 5:39 - 5:47 min/km pace. Target Finish: 28:15 - 28:55 mins

Achieved: 5.45km @ 6:00 min/km pace. Reverted to an older route but wasn’t able to keep my pace up well enough.

Next run: Monday - 5km @ 7:43 min/km. Target Finish: 38:35 mins

Related articles

• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Side Run #3 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

Slow Down! Why Running Fast Is Not Always Better.

The route for this charity run has now been confirmed. See below:

http://www.chickenshed.org.uk/2731/shows/chickensheds-10k-challenge-3k-family-fun-run.html

Direct link to the route document here.

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 3km Intervals 5:23 - 5:47 min/km

Achieved: 2.64 km @ 5:53 min/km. My ZR track was just to finish one of my previous missions, and as soon as the mission ended, I had a zombie chase. I stopped the run there, and it logs as a failed evade. :-( Mind you, one thing I did learn from the zombie chase is that a slow jog to a fast jog doesn’t help. It has to be a full sprint.

Next run: Saturday - 5 km: 5:39 - 5:47 min/km. Completion Time Target: 28:15 - 28:55

Related articles

• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

Here’s a list of all known runners and their current designations that I’ve picked up from the game. I haven’t yet checked the audio from the 5K app, so there could be some more updates.

Abel Township Runners Runner 3: Simon Runner 4: Jody Runner 5: Alice Dempsey (Deceased since pre-story. Mentioned in S2-M21), You Runner 6: Maggie Doane (Deceased as of S1-M22), Owen Runner 7: Evan Deaubl (Head of Runners) Runner 8: Sara Smith (MIA since S1-M23, returns at end of S2-M10/start of S2-M11) Runner 9: ?? (Mentioned in S2-S3) Runner 10: Chris McShell (Deceased as of S1-M19, mentioned in S2-S12), Jamie (temporary designation) Runner 12: Jack (also S1 radio presenter) Runner 13: ?? (Mentioned in S1-M15) Runner 14: ?? (Mentioned in S1-M15) Runner 17: ?? (New Designation, mentioned in S2-M21)

New Canton Runners Runner 5: ?? (Designated to you during S2-M1) Runner 38: Lem Runner 47: ?? (Mentioned in S2-M1) Runner 49: ?? (Mentioned in S1-M18) Runner 93: You (temporary designation in S2-M1)

As with all my ZR info, it’s going onto my BitBucket repository so I can keep it updated. Link to this version here.

Related articles

• Zombies, Run! | Get your voice on Radio Cabel (blenderfox.com)

Tracks: ZR (beta track here), Endomondo, Strava

Side run. My legs were still aching from yesterday’s 5K push, so I decided to make today a loose run, and I thought I’d give Endomondo’s Interval Training a go. The beeps were really loud (which is good, as it overpowers whatever I’m listening to) and the beeps tell you which intensity to work at. I’ve programmed a 3K and 5K interval plan which is mainly run at medium intensity for 1km, then slow down for 2 minutes, then repeat for as many times as is needed to beat the distance target. A simple interval training method, and nothing like HIIT or Tabata, but when I finish this MyASICS plan and switch to the Endomondo Half Marathon plan, it will use Interval Training much more heavily.

Today: 2.72 km @ 7:04 min/km

Related articles

• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

Want to be a part of Radio Cabel? If you’ve been with us for a while, you may remember us asking the Zombies, Run! community to submit clips for use in Radio Abel way back in Season One. It was such a success, that we’ve decided to do it again!

We’re looking for more “Stories from the road” and “Survival tips”, as well as call-ins from citizens of both Abel Township and New Canton. How do you feel about living in a zombie apocalypse? How does life in Abel differ from life pre-Z-day? What do you really think of that New Canton lot?

Make sure your submissions are no more than a minute long (60 seconds) and after submissions close, we’ll pick the best ones and get them into the game.

You can submit your own radio clips starting today. We’ll stop accepting submissions September 23. Which gives you just over a month to get something over to us. Our actors will record accompanying lines when we can schedule them in, but recording sessions and actor availability mean it may be a while before they are added to the game.

Instead of calling in to a special phone number, we’re going digital with the submission process this time around, so we can ensure a higher quality.

You can email us with your entries in .wav or .mp3 format to support@zombiesrungame.com with the subject “Radio Cabel" (alternatively, please include a link to a Dropbox file if it’s too big to attach). This means that anyone in the world can submit something for Radio New Tomorrow. Abel Township and New Canton are multicultural, equal opportunity survivor camps, after all.

You may recall a while ago, I posted about training plans suddenly showing up on Endomondo. Well, they’ve now hit the mobile app - at least on the Pro version. Unsurprising, really, since Training Plans are a premium feature (at the moment)

Link to the Endomondo Pro app

Related articles

• Training Plans on Endomondo (blenderfox.com)