Tracks: ZR, Endomondo

Achieved: 4:36km 24:50mins (app seemed to crash)

Next Run: Sunday, 10K Race.

Tracks: ZR, Endomondo

Achieved: 5.14 km, 5:54 min/km. Over my target pace, but felt reasonably comfortable.

Next Run: Friday, 5K 7:38 min/km

Tracks: ZR, Endomondo

Achieved: 2.81km, 6:27 min/km

Next Run: Tuesday, 5K Race Pace - 5:24 min/km

Tracks: ZR, Endomondo

Achieved: 9.35km, 5:58 min/km

Next Run: Monday, 5K 7:38 min/km

Tracks: ZR, Endomondo, Strava

Achieved: 3.12km 5:38 min/km

Next Run: Saturday 10K 5:31-5:42

Tracks: ZR (1, 2, 3, 4), Endomondo, Strava

Achieved: 3.86km, 4:48 min/km. Well short of my target today, again due to work stress. Even though I tried to do even half of my target distance today, ZR went funny part way through….

Next Run: Friday, 5K, 7:38 min/km

Tracks: ZR, Endomondo, Strava

Target: 5km, 7:38 min/km

Achieved: 3.07km, 12:52min - 4:17 min/km. I was hitting a good pace, and was on my second lap around Oak Hill Park, when my phone decided to reboot. On the plus side, I took 6 seconds off my 3km PB.

Oh, and I found this scribbled at the entrance of Oak Hill Pak:

Tracks: ZR, Endomondo, Strava

Target: 10K 5:31-5:43 min/km

Achieved: 7.87km 49:57mins, 6:21 min/km. I trialled the 10K route I will be taking during my run and it’s very varied - varying inclines and a lot of narrow, muddy paths. Since I wasn’t sure where I needed to go, I had to stop multiple times to get my bearings. I think I turned off too early, which I kind of suspected.

Since the path is also under trees, I did lose GPS a few times.

Next Run: Monday, 5km, 7:38 min/km

Tracks: ZR, Endomondo, Strava

Target: 5km 7:39 min/km

Achieved: 5.05 km 26:51 min, 5:19 min/km

Next Run: Saturday 10K 5:31-5:43 min/km

My 10K race is coming up soon, so I’ll need to start looking ahead to decide what I do after that. Well, I’ll start re-training up for a Half Marathon, since I’m able to do a sub-1hr 10K (although I’d be happy to hit below 50 minutes.) Endomondo estimates my completion time as 2hr 4min 13s based on my current 10K PB.

Endomondo | Community based on free GPS tracking of sports.

Tracks: ZR, Endomondo, Strava

Target: 10km 5:31 - 5:43 min/km

Achieved: 5.20km 7:10 min/km. I really didn’t feel like running today. A busy day at work, tired, and I guess it showed during the run.

Next Run: Friday 5km 7:39 min/km

Tracks: ZR, Endomondo, Strava

Target: 5km 7:39 min/km

Achieved: 5.03km 4:56min/km. A good pace today. AKB48 is a great band to listen to, and even to run to. Their tracks are reasonably fast beat, and I was comfortably averaging around 10-11 km/h just hitting their beat (~5-6 min/km).

Next Run: Tuesday 10km 5:31 - 5:43 min/km

Tracks: ZR, Endomondo, Strava

Target: 10km 5:31 - 5:44 min/km

Achieved: 10.13km 57:11 min. I missed several days of the start of the Simulation phase due to some really crazy long-hour (10-14 hour) days at work. But on the plus side, I took nearly 2 minutes off my 10K PB.

Next Run: Monday, 5km 7:39 min/km

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)

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)

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

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)