Category Archives: Fitness & Health

10K Training – Side Run #3

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

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.

Today: 2.72 km @ 7:04 min/km

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Zombies, Run! | Get your voice on Radio Cabel

Want to be a part of Radio Cabel? If you’ve been with us for a while, you may remember us asking the Zombies, Run! community to submit clips for use in Radio Abel way back in Season One. It was such a success, that we’ve decided to do it again!

We’re looking for more “Stories from the road” and “Survival tips”, as well as call-ins from citizens of both Abel Township and New Canton. How do you feel about living in a zombie apocalypse? How does life in Abel differ from life pre-Z-day? What do you really think of that New Canton lot?

Make sure your submissions are no more than a minute long (60 seconds) and after submissions close, we’ll pick the best ones and get them into the game.

You can submit your own radio clips starting today. We’ll stop accepting submissions September 23. Which gives you just over a month to get something over to us. Our actors will record accompanying lines when we can schedule them in, but recording sessions and actor availability mean it may be a while before they are added to the game.

Instead of calling in to a special phone number, we’re going digital with the submission process this time around, so we can ensure a higher quality.

You can email us with your entries in .wav or .mp3 format to support@zombiesrungame.com with the subject “Radio Cabel” (alternatively, please include a link to a Dropbox file if it’s too big to attach). This means that anyone in the world can submit something for Radio New Tomorrow. Abel Township and New Canton are multicultural, equal opportunity survivor camps, after all.

via Zombies, Run! | Get your voice on Radio Cabel.

Endomondo Training Plans

You may recall a while ago, I posted about training plans suddenly showing up on Endomondo. Well, they’ve now hit the mobile app – at least on the Pro version. Unsurprising, really, since Training Plans are a premium feature (at the moment)

Link to the Endomondo Pro app

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

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

Target: 5km 5:40 – 5:48 min/km. Completion time: 28:20 – 29:00 min

Achieved: 5km at 4.53 min/km. *REALLY* good run: three new PBs:

  • Cooper (12 min) — 2.77 km
  • 3 miles — 22:58 mins
  • 5 km — 24:05 mins

Next run: Thursday – 3km Intervals 5:23 – 5:47 min/km

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10K Training – Day 13: Getting Faster – Day 9

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

Target: 5km 7:45 min/km. Completion time: 38:45 min

Achieved: 5.11 km, 5.27 min/km. Ahead of target range, and a decent run. Still having trouble keeping my pace, though

Next run: Tuesday – 5km 5:40 – 5:48 min/km. Completion time: 28:20 – 29:00 min

London Marathon record-breaker Simon Freeman shows you how to save money and get fit with run commute | Metro News

Commuting to work. Feasible for some, not very much so for others. For me, this is the equivalent of running a Half Marathon each way. Probably not possible right now, but if I could do that, then I would be doing an Annette.

London Marathon record-breaker Simon Freeman shows you how to save money and get fit with run commute | Metro News.

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10K Training – Side Run #2

Tracks: ZR, Endomondo

Side run — not on my training schedule, but felt like I could use it.

2.86 km — 6:25 min/km

10K Training – Day 12: Getting Faster – Day 8

Tracks: ZR (Beta track here), Endomondo

Target: 5km 5:40 – 5:48 min/km. Completion time: 28:20 – 29:00 min

Achieved: 5.15 km 5:56 min/km. Over my target range so need to practise my pacing better.

Next run: Monday — 5km 7:45 min/km. Completion time: 38:45 min

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10K Training – Day 11: Getting Faster – Day 7

Tracks: ZR (Beta track here), Endomondo

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

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