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.
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
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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.
RPHM Training - Week 6, Day 4
#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
#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
#Goal: Easy long run, 8k @ 7:53 pace
Achieved: 5.71k @ 6:21 pace
RPHM Training - Week 5, Day 3
#Goal: Easy run, 2.8k @ 7:53 pace
Achieved: 2.85k @ 5:52 pace
RPHM Training - Week 5, Day 2
#Goal: Intervals
Achieved: Achieved distance ahead of time goal.
RPHM Training - Week 5, Day 1
#Goal: Intervals
Achieved: Aborted due to a sudden nose-bleed mid-run
RPHM Training - Week 3, Day 4
#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
#Goal: 2.3k @ 7:53 pace
Achieved: 2.64k @ 6:52 pace
RPHM Training - Week 3, Day 1
#Goal: 4.3k @ 7:53 min/km pace
Achieved: 4.12k @ 6:22 min/km pace
RPHM Training - Week 2, Day 4
#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
#Goal: 2.3K @ 7:53 min/km pace
Achieved: 2.47K @ 7:01 min/km pace
RPHM Training - Week 2, Day 2
#Goal: 4.4km at 7:53 min/km pace
Achieved: 4.84km 6:18 min/km pace
RPHM Training - Week 2, Day 1
#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
#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
#(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
RPHM Training - Week 1, Day 1
#Target: 4.3km run at 7:16 min/km pace. Achieved 4.69km @ 6:44 min/km pace.
Next run on Friday, 4.4km run, easy pace at 7:16 min/km. Today’s run was a toughie (haven’t run in excess of 3K for a while).
