Category Archives: Fitness & Health

10K Speed Training (Runner’s World)

English: Paula Radliffe winning in New YorkThe 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

10K Training – Day 18: Getting Faster – Day 14

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:

Screenshot_2013-08-27-17-27-15

 

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:

Screenshot_2013-08-27-18-08-09

 

And a duplication of messages (Okay, I heard you the first time!)

Screenshot_2013-08-27-18-08-18

 

Next run:  Thursday — 5km Intervals: 5:36 – 6:02 min/km pace

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10K Training – Day 17: Getting Faster – Day 13

10K Training – Day 17: Getting Faster – Day 13

Tracks: ZR (Beta track here), Endomondo, Strava

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.

Next run: Tuesday – 7km @ 5:54 – 6:02 min/km

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10K Training – Day 16: Getting Faster – Day 12

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km @ 5:39 – 5:47 min/km pace. Target Finish: 28:15 – 28:55 mins

Achieved: 5.45km @ 6:00 min/km pace. Reverted to an older route but wasn’t able to keep my pace up well enough.

Next run: Monday – 5km @ 7:43 min/km. Target Finish: 38:35 mins

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Chickenshead Fun Run 3km

The route for this charity run has now been confirmed. See below:

http://www.chickenshed.org.uk/2731/shows/chickensheds-10k-challenge-3k-family-fun-run.html

Direct link to the route document here.

10K Training – Day 15: Getting Faster – Day 11

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 3km Intervals 5:23 – 5:47 min/km

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

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