RPHM Splits

Just posting this here for my reference in future. My time splits during the RPHM. Held a good pace until 13KM

1
4:57 4’57″/KM
2
10:29 + 0:35 (-12%) 5’32″/KM
3
15:54 – 0:07 (2%) 5’25″/KM
4
21:21 + 0:02 (-1%) 5’27″/KM
5
26:53 + 0:05 (-2%) 5’32″/KM
6
32:23 – 0:02 (0%) 5’30″/KM
7
37:55 + 0:02 (-1%) 5’32″/KM
8
43:28 + 0:01 (-1%) 5’33″/KM
9
49:23 + 0:22 (-7%) 5’55″/KM
10
55:27 + 0:09 (-3%) 6’04″/KM
11
1:01:05 – 0:26 (7%) 5’38″/KM
12
1:07:16 + 0:33 (-10%) 6’11″/KM
13
1:13:43 + 0:16 (-5%) 6’27″/KM
14
1:20:13 + 0:03 (-1%) 6’30″/KM
15
1:26:36 – 0:07 (1%) 6’23″/KM
16
1:32:55 – 0:04 (1%) 6’19″/KM
17
1:39:20 + 0:06 (-2%) 6’25″/KM
18
1:45:50 + 0:05 (-2%) 6’30″/KM
19
1:53:03 + 0:43 (-12%) 7’13″/KM
20
1:59:59 – 0:17 (3%) 6’56″/KM
21
2:06:35 – 0:20 (4%) 6’36″/KM

INCROYABLE – Relais France 4x400m Femme – Championnats d’Europe 2014 – INCREDIBLE FINISH women relay

A word of warning to the race leading runners: Do not be too complacent.

A word of encouragement to the trailing runners: Remember, it is not over until you cross the finish line.

Retraining 10K

endomondo

After the Christmas and (upcoming) New Year celebrations and obligatory over-indulging of food, I, like many people will be trying to shift the extra weight in the new year. So, with the help of Endomondo, I’m going to train up again for a 10K — not a 10K race this time, just try to get up to the 10K distance again, then take it up to distance Half Marathon for the second half of the year and/or early 2015. The training plan is over half a year and I stretched it out to its maximum length deliberately to allow me as gradual work up to 10K.

I know I can do 10K, I did a race earlier this year (Chickenshed 10K), but after slacking off because of weather, I need to get back into it.

10K Training Plan

Half Marathon Training – Day 11

Today’s run: EASY RUN WITH 5 STRIDES 4.60 KM (20sec high, 1min recovery x5)

I ran around 3k, but my phone rebooted. Again. Also, found an angry rash developing on my arm, which seems to have developed since my blood test earlier this month, so I’m going to get it looked at at the walk-in clinic tomorrow, and check with my GP next Wednesday.

P1010028 P1010030

Half Marathon Training – Day 9

Tracks: ZR, Endomondo

Target: EASY 3.70 KM IN 28M:11S

Achieved: 2.83k, 18:44min. Today was the first day I tried using my new Polar heart monitor. Not a watch, but a chest strap version, and it uses Bluetooth. My previous attempt at using this wrecked havoc on my tracking, but today, it seemed OK. It tracked my heart okay, and it also let me see where my heart rates tended to be. In today’s run, my average BPM was 140, and max 171. I think I can hit higher, but today was an easy run. I really like Endomondo’s bar chart which tells you on what band you spent most of of your heart rate. For VO2 training, you need to hit Anerobic or Maximum, which is bands 4 and 5. The heart rate bands are configurable, so now I need to figure out how to calibrate my bands….

Next Run: Saturday, EASY 3.70 KM IN 28M:11S

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