Tag Archives: Running

RPHM Training – Week 5, Day 1

Goal: Intervals

Achieved: Aborted due to a sudden nose-bleed mid-run
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RPHM Training – Week 3, Day 4

Goal: 8k @

Achieved: 6.4k @ 7:10 pace
Felt okay until 5K, then it was hard to continue. Ended up dropping to a walk for the rest of the way, skewing my pace recording.
Next week I will not be able to run, and the week after is phase 2 – starting with the interval training.
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RPHM Training – Week 3, Day 1

Goal: 4.3k @ 7:53 min/km pace

Achieved: 4.12k @ 6:22 min/km pace
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RPHM Training – Week 2, Day 4

Goal: 8K @ 7:53 pace

Achieved: 4.84K @ 6:03 pace

Couldn’t last the 8K, but I did get past half way, which is a start, considering I was struggling to hit 3K not too long ago.
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RPHM Training – Week 2, Day 3

Goal: 2.3K @ 7:53 min/km pace

Achieved: 2.47K @ 7:01 min/km pace


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RPHM Training – Week 2, Day 2

Goal: 4.4km at 7:53 min/km pace

Achieved: 4.84km 6:18 min/km pace

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RPHM Training – Week 2, Day 1

Cooper Test today. To see how far I can run in 12 minutes. Answer? 2.18 km. My personal best for a Cooper Test is 2.8km, so I am about 0.7km slower. Not too bad, but it does prove my fitness has dropped since my peak fitness.

Next run on Friday (4.4km @ 7:53min/km target pace)

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RPHM Training – Week 1, Day 4

Goal: Long Run 8K @ 7:16 min/km pace.

Achieved 4.58k @ 6:53 min/km pace. Fell way short of my target, but it is still early in the plan. I must really up my game (and mileage)

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RPHM Training – Week 1, Day 3

(Day 2 missed due to weather)

Goal: Easy 2.3k run at 7:16 min/km pace.

Achieved 2.38k at 6:11min/km ave pace

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