ZR, miCoach, Endomondo (Endo is not available since my app isn’t connecting today)

ZR, miCoach, Endomondo

A nice, smooth run, and I broke the 6 min/km mark. Definitely getting faster :) Still need work on maintaining the speed, though.

ZR, miCoach, Endomondo

I have four weeks left of my training - well, 3 1/2, actually. On the last week, I’m going to take an extra day off, and then do a 21K run. This week, 17.2K, next week 17.4K, week after that, 19.8K, week after that (final week), 21K.

Of course, this assumes I don’t have to cancel due to bad weather….

ZR, miCoach, Endomondo

Tracks: ZR, miCoach, Endomondo

Must be monsoon season – I’ve had to skip several runs recently due to heavy rain…. -_-

Tracks: ZR, miCoach, Endomondo

A satisfying workout. I broke the 6:00min/km average pace today, and almost broke 30 mins for the whole 5K. Pretty pleased with this. I’m hitting yellow more and more often now, so I’m able to push myself better now.

Tracks: ZR, miCoach, Endomondo

Poor Archie. Jamie is probably going to be so pissed…. ^_^;

ZR Track

miCoach Track

Endomondo Track

I’m actually pleased somewhat with this. I was able to get below 6:00 min/km for several km, but couldn’t keep that pace, so I’ll need to work on that.

This week’s long run is 90 minutes, and I’m going to try a new route that is slightly longer than the route I took last week, but hopefully shouldn’t hit any pavement-less roads. It’s a 15.61KM route so I should be pretty shattered by the time I’m done.

Next week’s long run is also 90 minutes, then 95 minutes, then 100 minutes, then 100 again, and then the training ends the week after. If I can do 100 minutes at a pace of around 7:00 min/km (slow pace), then a half marathon will take me 147.7 minutes, or about 2.5 hours. I can average about 6:40 now, so that will make the half marathon time close to 2 hours if I can keep that pace up.

I’ll probably run the 15.61KM tomorrow, and gauge how far I can get in the 90 minutes. If I finish ahead of target, then I’ll use another route I have planned, which is 17KM. I also have a 19KM route planned, and a full Half Marathon route planned, so if I get faster, I can use those.

ZR Track

miCoach Track

Unfortunately, adidas have updated their site. Now I can’t seem to find the image to link into the post, so I’m going to have to resort to screenshots instead…

ZR Track

ZR Track

A different 5K route today, and it’s slightly longer than 5K, but more flat, so I was able to hit a faster-than-normal pace, and keep it going for a while. So well, in fact, that I touched the top of Green during the run, on more than one occasion. And, I’ve shaved off 90 seconds off my last run’s pace (~8min/km), and around 30 seconds off my average (~7min/km).

According to Endomondo, my current bests are:

Cooper (12 min): 2.46 km One hour: 9.6 km 1 km: 4m:44s 1 mile: 7m:42s 3 miles: 25m:38s 5 km: 26m:33s 10 km: 1h:02m:40s

ZR Track

Starting to feel the results of today’s run now.  And it’s not pleasant…

Posted from WordPress for Android

ZR Track

A 90-minute run, and a reasonable pace at 7 minutes, including the 10 minute cooldown. And at 13km, it’s my furthest distance so far.

ZR Track

ZR Track

ZR Track

Today was certainly a change. The run was meant to be 1 hour 20 minutes, so I decided a while ago to aim for a 10K run and my target was 1 hour. However, considering my current timing for 5K is 35 minutes, meant I should hit 10K at 1 hour and 10 minutes. Considering this run was 10.25K in 1 hour 9 minutes and 15 seconds, I’m pretty pleased. And it didn’t feel too bad. Yes, I stopped a couple of times as my 10K route had to cross busy roads and I’m not dumb enough to run straight across without looking. And my overall pace at 6:45 was quite good –although I terminated the run early. This run had two 10-minute blue zones, and I terminated my run at 1:09 – 1:10 to 1:20 would be the final cool down.

Blue zones are a pain because you can’t run them adequately, as they’re warm ups, but since you’re running slow, your overall pace value suffers as miCoach takes these speeds into account when calculating the overall pace.

My usual miCoach pace is around 7:00 to 7:30 per KM because of the blue zones. Take out a 10-minute blue zone, and you can see a 45-second improvement in the pace value.

One of my favourite parts of running is route planning - deciding where to go on my next route.

I was experimenting with different routes via Endomondo and found a route that was just slightly over the Half Marathon. A HM is  21.0975 (Wikipedia), but the route I found was 21.13 KM – 0.0325 KM over. I guess I can live with that. :)

ZR Track

Tried a different route today, and comfortably increased my pace, but as a consequence, spent more time above the blue zone so miCoach penalised me for that and scored me at 70%.

My current Half Marathon training plan finishes July 10th. By then, I should hopefully be able to run (or at least jog) 1 hour 40 minutes. At my usual pace of 6 minutes/KM, this should get me 17 KM. Half Marathon distance is 20 KM, so if I can do this, my next trial is to get the last 3KM.

*smacks head against table*

I was cleaning up some of my runs off Zombie Link (the web site for Zombies, Run), and it seems like I've deleted one of my completion runs for the first run of Season 2, so I'm now going to have to run it again. I've run that run several times already, and I don't mind running it again, but it does mean I won't get as many materials out of it this time, as a result of the update to the ZR app.

I guess I could always wipe my S1M1 runs of ZL, wipe my installation cache from my ZR app and resync, but then I'd have to redownload all the missions....