Tag Archives: 10K

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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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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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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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

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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10K Training – Delayed Run #2

Today’s 3 km run has been delayed to tomorrow. ZR app again decided not to play with gmusicfs. I think as soon as I successfully resync, I’m going to backup everything. I think I’ll have to put back my mp3 collection onto my phone (which is what I was trying to avoid) and use that.