5min warmup, 5min run, 3min walk, 8min run, 3min walk, 5min run, 5min cooldown
Everything was fine until the second walk where I got attacked by a Jack Russell. Small, but feisty dog.
Last run I got to 3 mins then dropped to a walk.
I’ll try this again tomorrow and see if I can finish it without walking during a run cycle.
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Haven’t run for a while so picked up on my C25K training where I left off.
Maybe slower than previous, but made it most of the way – dropped to a walk early on run #4
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Final run of the week 1 series. For some reason the app tracked me at just over 1km, but fitbit tracked me at 4km. Probably quirky gps.
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God, I am pretty damn out of shape :/
Think I need to get back to doing C25K again -_-
Redid the last Week 9 run and made it through two intervals and just shy of the third.
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Finally finished Week 9. Interval three was a difficult one and my pace went from 5:30min/km to 7:33min/km >_<
Contemplating whether to move onto Week 10 or redo week 9 until I can meet the pace.
Tried a different route today. Still sore from the hour run yesterday. This new route turns out to be just under 5k, though I’m not sure it’s right, since my Fitbit seemed to lose communication with my phone so didn’t track the route properly. Guess I’ll try again tomorrow maybe.
Still, I got two achievements on the run which was two PRs on segments on the run (which were tracked properly)
Finally did the next run in the 5 to 10 k. Still hurts when I run for an hour, and a tried slightly a different running route. Just over 8k today. Have no idea why the app registered only 5.7k.
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First run of the 5 to 10K section and it’s a lot harder.
4x 10-minute runs, with only a 1 minute rest in between. 7K measured by the app, 8.8km measured by Fitbit.
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Completed ZenLabs C25K and now looking at the 10K trainer. First run of Week 9 (it continues the C25K plan) is a near-hour set of 10 minutes runs O_O
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Found this in this month’s Runners World. A useful guide to picking realistic target times based on your shorter run pace.
My current 5K averages at around 30-32min so that gives me a HM targe tof 2:18 hr to 2:27 hr for my HM. Which sounds about right – when I last did a 17K run, I did so in about 2 hours, so add an extra 3K onto that (and the fatigue), which put me at around 2:30 hr.
I completed Five to 10K Week 1 Day 2 (7.04 km), in 46:21, pace 06:35 min/km, with @RunDouble http://rndb.co/k5NK
A delay between my last run and this run due to work pressures, reasonably good on this run, dropped to a walk just before the end.
I completed Five to 10K Week 1 Day 1 (7.04 km), in 44:09, pace 06:16 min/km, with @RunDouble http://rndb.co/h5HU
First one of the 5K to 10K plan. Boy was it a tough one. Several intervals of 1.28K with a short walk in between. Still, lasted the session, but my legs are hurting now.
I haven’t used the Nike+ Running app for a long time, since getting a SportWatch. However, I dug it back out after starting to use the Nike Training Club app (as it ties into the Running app to check you have done a running workout). Now, Nike have put in a coach with plans for 5K, 10K, Half Marathon, and Full Marathon distances. Interesting.
I’m starting off with the 5K, and using the Intermediate plan (aim to beat personal best)
Plan starts tomorrow
Second day of the long run weekend, and it didn’t turn out too well. I decided to run my local park instead because the weather looked ominous. One lap around the park (about 1 mile), and my hamstring was hurting again. Seemed to ease up if I changed my running posture, though. So perhaps I picked this up because my running style is poor? I ended the run early to give it a rest, and maybe work on a better posture. I probably never had this feeling because I don’t normally do 15+K runs.
Still, on the plus side, a new trophy came my way:
First day of the long run weekend. Today’s target was 14K, which I hit in about 1hr 26mins. Endomondo Track here. I was using my Nike+ SmartWatch as well, and kept it going till I got home, which was another 3K. Total distance out: 17.2K, total time out: 1hr 58min 58secs.
No Endomondo PBs were broken on this run, but I did set several on Nike+: Farthest Run (17.2K), Longest Run (1hr 58min 58secs), Most Calories Burned (1,140kcal), Fastest 5K (28'51"), Fastest 10K (1'02'12"). I also got the Afternooner trophy (1500 Nike Fuel earned between 2pm and 5pm)
This was one of the longer runs I’ve done in a while, and coming down the last 3K, my hamstring in my right leg started to hurt.
Tomorrow’s target is 16K. If I clock that, my target of a 30K weekend will be achieved. In fact, I will have done more than a Half Marathon over the weekend. Most likely, I’ll use the same route as I took today, so by the end of tomorrow, I’ll have a double 17K under my belt.
EASY RUN WITH 6 STRIDES 5.98 KM
Tracks: Endomondo, Zombies Run
EASY 5.30 KM IN 40M:22S
Tracks: Endomondo, Zombies Run
TEMPO RUN IN 3 INTERVALS 53M:31S
Tracks: Endomondo, Zombies Run
EASY 3.20 KM IN 24M:22S
Tracks: Endomondo, Zombies Run
EASY RUN WITH 6 STRIDES 6.48 KM
Run aborted
EASY 5.30 KM IN 40M:22S
DISTANCE 4.78 km, DURATION 33m:52s
TEMPO RUN IN 2 INTERVALS 42M:01S
DISTANCE 6.09 km, DURATION 51m:16s. A tough run, the second interval was difficult and ended up walking part of it, along with the cooldown.
EASY 2.70 KM IN 20M:34S
Ran 2.74 km in 16m:18s. Replaying ZR Season 2 now, maxed out most of the missions, now getting only 1 material per mission, which means it will take longer to upgrade anything now.
12M:00S TEST
Cooper Test, ran 3.33 km in 22m:15s. Cooper distance 2.14km (PB: 2.80km)
