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
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.
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 7km 5:37 – 5:45 min/km
Achieved: 4.68km 6:23min/km. Outside my target range, but mainly because I forgot to stop the app from tracking, so ended up with several minutes stationary being tracked – and that penalised me.
Next Run: Thursday – 5km Intervals 5:21 – 5:45 min/km
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 5km 7:42 min/km
Achieved: 4.58km 5:26 min/km. Missed this yesterday due to impromptu babysitting, so I’m going to do a double-run today.
Next Run: Today – 7km 5:37 – 5:45 min/km
Training for my 10K is progressing along, although perhaps a bit slower than I expected. My current 10K PB is 58:01 mins, but the latest 10K run is 61:20 mins — 3 mins above my PB.
This week is the last week of my “Getting Faster” phase, the next phase is “Race Simulation”, where I start running 10Ks repeatedly.
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 7km 5:38-5:46 min/km
Achieved: 7.03 @ 5:41 min/km
Next Run: Monday – 5km 7:42 min/km
Tracks: ZR (Beta track here), Endomondo, Strava
Target: 5km Intervals 5:22-5:46 min/km
Achieved: 3.39 km @ 5:42 min/km. A slower run today, as I’m doing intervals. Had the zombie chases on, and had two today. Evaded both, although the second was rather close.
Next Run: Saturday – 7km 5:38-5:46 min/km
Blender Fox 
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