Tracks: ZR, Endomondo

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

2.86 km — 6:25 min/km

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

Related articles

• 10K Training – Day 11: Getting Faster – Day 7 (blenderfox.com)
• 10K Training – Day 10: Getting Faster – Day 6 (blenderfox.com)
• 10K Training – Day 9: Getting Faster – Day 5 (blenderfox.com)

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

Related articles

• 10K Training – Day 10: Getting Faster – Day 6 (blenderfox.com)
• 10K Training – Day 9: Getting Faster – Day 5 (blenderfox.com)

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.

Tracks: ZR (Beta track here), Endomondo

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

Achieved: 5.21 km @ 5:33 min/km. Completion time: 28.57. Within completion time target. Kept a fairy constant pace of around 5:00 min/km for the first 4 km, but dropped the ball at 5 km, which impacted my final time.

Next run: Tomorrow – 3 km Intervals 5:24 – 5:48 min/km. Completion time: 16:12 – 17:24

Related articles

• 10K Training – Day 9: Getting Faster – Day 5 (blenderfox.com)
• 10K Training – Day 8: Getting Faster – Day 4 (blenderfox.com)
• 10K Training – Day 7: Getting Faster – Day 3 (blenderfox.com)
• 10K Training – Day 6: Getting Faster – Day 2 (blenderfox.com)