Category Archives: Fitness & Health

RPHM Training – Week 27, Day 3

健毅 黃 was out running. He tracked 3.37 km in 20m:12s.

http://app.endomondo.com/workouts/582256099/2918479

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RPHM Training – Week 27, Day 1

健毅 黃 was out running. He tracked 5.15 km in 36m:43s.

http://app.endomondo.com/workouts/580457490/2918479

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RPHM Training – Week 26, Day 4

健毅 黃 was out running. He tracked 7.07 km in 49m:21s.

http://app.endomondo.com/workouts/578095322/2918479

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RPHM Training – Week 26, Day 3

健毅 黃 was out running. He tracked 2.81 km in 16m:25s.

http://app.endomondo.com/workouts/577614625/2918479

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RPHM Training – Week 26, Extra Day 1

健毅 黃 was out running. He tracked 4.36 km in 27m:14s.

http://app.endomondo.com/workouts/575327694/2918479

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RPHM Training – Week 26, Day 1

健毅 黃 was out running. He tracked 3.35 km in 21m:07s.

http://app.endomondo.com/workouts/574959020/2918479

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RPHM Training – Week 25, Day 4

健毅 黃 was out running. He tracked 8.18 km in 52m:53s.

http://app.endomondo.com/workouts/573258682/2918479

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RPHM Training – Week 25, Day 3

健毅 黃 was out running. He tracked 2.89 km in 17m:34s.

http://app.endomondo.com/workouts/572670100/2918479

RPHM Training – Week 24, Day 3

健毅 黃 was out running. He tracked 3.90 km in 23m:03s.

http://app.endomondo.com/workouts/568140633/2918479

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Pace Guide: 5K -> 10K -> HM

Found this in this month’s Runners World. A useful guide to picking realistic target times based on your shorter run pace.

My current 5K averages at around 30-32min so that gives me a HM targe tof 2:18 hr to 2:27 hr for my HM. Which sounds about right — when I last did a 17K run, I did so in about 2 hours, so add an extra 3K onto that (and the fatigue), which put me at around 2:30 hr.

PaceGuide