Target: 10K 5:31-5:43 min/km
Achieved: 7.87km 49:57mins, 6:21 min/km. I trialled the 10K route I will be taking during my run and it’s very varied – varying inclines and a lot of narrow, muddy paths. Since I wasn’t sure where I needed to go, I had to stop multiple times to get my bearings. I think I turned off too early, which I kind of suspected.
Since the path is also under trees, I did lose GPS a few times.
Next Run: Monday, 5km, 7:38 min/km
Target: 5km 7:39 min/km
Achieved: 5.03km 4:56min/km. A good pace today. AKB48 is a great band to listen to, and even to run to. Their tracks are reasonably fast beat, and I was comfortably averaging around 10-11 km/h just hitting their beat (~5-6 min/km).
Next Run: Tuesday 10km 5:31 – 5:43 min/km
Target: 10km 5:31 – 5:44 min/km
Achieved: 10.13km 57:11 min. I missed several days of the start of the Simulation phase due to some really crazy long-hour (10-14 hour) days at work. But on the plus side, I took nearly 2 minutes off my 10K PB.
Next Run: Monday, 5km 7:39 min/km
Target: 5km Intervals 5:21 – 5:45 min/km
Achieved: 3.22km 5:07 min/km. Above my target speed, but short on distance.
Next Run: Saturday – 7km 5:37 – 5:45
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2014 Reading Half Marathon Open For Entries.
Now this is interesting. I never knew this, but I did find out through trial and error that bigger strides = more energy expended. Therefore, when running up a hill, shorter is better, and when running for distance, shorter is also better, so this confirms it. I will admit that my sprint steps are still longer than my fast jog/easy run steps, because, as the article explains, it’s counter-intuitive to shorten strides when you want to go faster.
The Essentials Of Run Cadence.
Blender Fox 
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