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.
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
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.
Target: 3 km Intervals 5:24 - 5:48 min/km. Completion time: 16:12 - 17:24 min
Achieved: 2.68 km, 5:30 min/km. Interesting run. This is the first time I’ve seriously tried to use the Zombie Chases option inside the Zombies, Run! app. The first chase happened at 0.47 km into the run. Easily evaded since I was pretty fresh into the run. The second chase happened 2.44 km into the run. I got caught this time. :-(. Interestingly fun, though.
Chases require you to go around 15% faster than your current speed, and can go up to a minute in sprinting. If you put enough distance between yourself and the zombie, you evade them. If you last more than a minute, you evade them. The chase started at 100m and I managed to get 110m between myself and the first zombie.
When the second chase happened, I hadn’t fully recovered from the first chase, so I got caught. But still, it helps push my training. I’m going to keep using this. Maybe I can throw it in during my long runs to help put some variety in my training.
Next run: Saturday – 5km 5:40 - 5:48 min/km. Completion time: 28:20 - 29:00 min
Today’s 3 km run has been delayed to tomorrow. ZR app again decided not to play with gmusicfs. I think as soon as I successfully resync, I’m going to backup everything. I think I’ll have to put back my mp3 collection onto my phone (which is what I was trying to avoid) and use that.
Target: 5 km @ 5:40 - 5:48 min/km. Completion time: 28:20 - 29:00 min completion time.
Achieved: 5.21 km @ 5:33 min/km. Completion time: 28.57. Within completion time target. Kept a fairy constant pace of around 5:00 min/km for the first 4 km, but dropped the ball at 5 km, which impacted my final time.
Next run: Tomorrow - 3 km Intervals 5:24 - 5:48 min/km. Completion time: 16:12 - 17:24
Target: 5 km @ 7:46 min/km. Completion time: 38:50 mins
Achieved: 4.60 km @ 5:34 min/km. Completion time: 25:37 mins
Nice, comfortable run today. Slightly short of 5 km, but I guess I could always do a third lap next time. Was able to keep 5 min/km pace for the first three km. If I keep this pace for the full 10 km, I’ll hit around 50 min completion. :)
Next run: 5 km @ 5:40 - 5:48 min/km. Completion time: 28:20 - 29:00 min completion time.
In between my running, I am now going to start seeking profession certification in linux. It’ll give me something to get a leg up back into the software world, plus let me use something I care about, rather than the very frustrating (and annoying) Windows 7.
I intended to use my ZR app to help with the interval training by getting zombie chased, but since the app kept crashing on me (I guess it doesn’t like working with gmusicfs), I had to go without.
Next run: Saturday - 5 km @ 5:48 - 5:40 min/km. Completion time: 29:00 - 28:20 min
Target: 5 km @ 5:48 - 5:40 min/km (Completion time target: 28:20-29:00)
Achieved: 5.40 km @ 5.34 min/km (6 secs faster than target range)
First “Fast” run of the training. Tough trying to break the 30 minute mark, and dropped to a walk several times, but a good start. The only way is up :)
On the downside, I was witness to the arrogance of a BMW driver (they’re normally a nightmare on the road anyway), arguing with a cyclist after he almost knocked the rider over. Of course, the driver blamed the cyclist, even though the cyclist was stationary before the driver even came round! I despair…. -_-
I missed today’s run due to a torrential downpour of rain. So I shifted my run to tomorrow. This means I’ll have three runs back to back - a jog tomorrow, a fast run (5 km @ 5:48 - 5:40 min/km), and my first interval run of the training (3 km @ 5:48 - 5:24 min/km).
The MyAsics website warns me against running “long distances in succession”. Well, I don’t really think 3k and 5k are significantly long distances, somehow….
The ZR app is still playing up, but only on the latest missions. I have a few missions to complete before then anyway, so I’ve raised a ticket with Six to Start about it.
As for the training. Today’s target: 8 km @ 7:12 - 6:38.
Achieved: 8.04 km @ 5:50
Next run, Monday - 5 km @ 7:46 min/km
Also, discovered that AKB48 is a nice band to listen to whilst running. Some comfortably fast beats to keep time to.
