Category Archives: Fitness & Health

10K Training – Day 6: Getting Faster – Day 2

Tracks: ZR, Endomondo

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…. -_-

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10K Training – Day 5: Getting Faster – Day 1

Tracks: ZR (None – app playing up again), Endomondo (here, and here)

Disappointing today. My phone reset itself during my run, completely screwing up my stats.

10K Training: Missed Run

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….

Zombies, Run! Building Requirements & Achievements

I’ve started work on two FAQs which list the building requirements and achievements that can be unlocked in the game. The links are:

http://goo.gl/WdZsEV (Achievements)

http://goo.gl/VhwuCa (Building Requirements)

The information isn’t quite complete as I haven’t built all the buildings, or unlocked all the achievements. But it’s a start. I’ve made a guess on some of the requirements for some of the achievements, but they’re not confirmed. If you’ve unlocked any of the ones I’m missing, let me know, so I can fill the gaps.

Side Run #1

Tracks: ZR, Endomondo

Not part of my training plan, but felt like I could go for a second round, so, what the heck, I went for it. Felt surprisingly good actually…

10K Training – Day 4: Preconditioning Phase – Day 4

Tracks: ZR, Endomondo

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.

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10K Training – Rest Day #1

Tracks: ZR (None, app still playing up on me), Endomondo

Today is a rest day. But I still ran. I decided to try Endomondo’s fitness scoring. The scoring is a 2 mile or 3 km run, and you are scored based on the time it takes you to complete the run. I scored 35.9, which for me classifies as “Fair” :-/

Back to training tomorrow. Day 3 target: 8 km @ 7:12 – 6:38 min/km

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Training Plans on Endomondo

 

Endomondo have started rolling out training plans for runners. These training plans are dynamic in that they update and change based on your progress and fitness.

You must churn out a certain mileage per week in order to qualify for a training plan. For example, I do around 15K a week, and therefore, Endomondo offers me a 5-15km training plan, but doesn’t offer me a Half Marathon or Marathon training plan.

Here’s an example of a training plan Endomondo offered me for a 10K. I’m not using this plan for two reasons. First, I’m already in the middle of a training plan with MyAsics, and second, this plan finishes in JANUARY and the earliest I can end the plan is October 25th, which is way beyond the date of October 6th when my first 10K race is.

EndoTrainingPlan

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10K Training – Day 3: Preconditioning Phase – Day 3

Tracks: Endomondo (no ZR track as the app is playing up on me yet again)

Today’s target: 5K jog @ 7:46 min/km

Achieved: 5.38km @ 6.58 min/km

Ran a LOT slower today. I wanted to pace myself for the whole 5K, but when you’re running in 33degC heat, any extended running is really difficult.

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10K Training – Day 2: Preconditioning Phase – Day 2

Tracks: ZR, Endomondo

This run was supposed to have been done yesterday, but I missed it due to the rain. Target today was 8km @ 7:46 min/km. I did 8.30km @ 5:49. The first 5k was fine – a nice, steady pace, but the last 3k I had trouble keeping the pace up. Next run is tomorrow – 5km @ 7:46 min/km

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