Blender Fox

10K Training – Day 24: Getting Faster – Day 20

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Tracks: ZR, Endomondo, Strava

Target: 7km 5:37 - 5:45 min/km

Achieved: 2.79km 5:47 min/km. Started drizzling, so I ended the run early.

Next Run: Monday - 5km 7:41 min/km

10K Training – Day 23: Getting Faster – Day 19

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Tracks: ZR, Endomondo, Strava

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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10K Training – Day 22: Getting Faster – Day 18

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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

10K Training – Day 21: Getting Faster – Day 17

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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

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10K Training Progress

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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.

10K Training – Day 20: Getting Faster – Day 16

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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

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10K Training – Day 19: Getting Faster – Day 15

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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

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10K Speed Training (Runner's World)

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English: Paula Radliffe winning in New YorkThe latest edition of Runner’s World is out now, and there’s lots of useful nuggets of information in this issue, including an interview with Paul Radcliffe, whose career is about as long as RW has been publishing.

One useful bit of wisdom caught my eye and it’s how a Kenyan trained for, and got a WR his 10K:

  1. Warm Up
  2. Run 1 mile (1.6 km) at goal pace (which should be no more than 1 min/mile faster than your current PB)
  3. Jog for 3 minutes
  4. Repeat x3 (4.8 km total)
  5. Develop this further by increasing intervals from 3 to 6 (9.6 km total) , then shortening the recovery job from 3 to 2, then from 2 to 1

10K Training – Side Run #4

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Tracks: ZR (beta track here), Endomondo, Strava

Side run. 3km @ 5:54 min/km

 

10K Training – Day 18: Getting Faster – Day 14

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Tracks: ZR (Beta track here), Endomondo, Strava

Target: 7km @ 5:54 - 6:02 min/km

Achieved: 5.1 km @ 5:34 min/km (Strava measurement)

Endomondo really screwed up measurements on this run, for some reason, registering that I ran 5.06 km in 5d:3h:03m:20s. Uh, sure - I can crawl 5 km in less time than that. Sure, I was below the 7km I was aiming for, but that’s because I did the wrong route and went my 5km route instead of 7km.

In other news, I had my first Zombie attack on my base:

Screenshot_2013-08-27-17-27-15

 

But it would take 5 materials to fix, and I don’t have that (it would take me 2 runs to do that, and I’d much rather extend my base first)

I also encountered two bugs – a base render corruption:

Screenshot_2013-08-27-18-08-09

 

And a duplication of messages (Okay, I heard you the first time!)

Screenshot_2013-08-27-18-08-18

 

Next run:  Thursday – 5km Intervals: 5:36 - 6:02 min/km pace

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10K Training – Day 17: Getting Faster – Day 13

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10K Training – Day 17: Getting Faster – Day 13

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km @ 7:43 min/km. Target Finish: 38:35 mins

Achieved: 9.99 km @ 6:08 min/km, 1:01:20 hrs Completion. I wanted to try to run a 10K today, being a bank holiday. Whilst I did it, I fell way short of my target sub-1 hour time. MyASICS has detected my general slow down in pace and offered to adjust the pace in my plan (which I accepted).

In addition, I did the second Zombies, Run! race mission, which was, ironically, 10K, and it fit in quite nicely with the run. Considering the missions drive by distance and not time, they overlay the music, rather than stopping it, so you can hear the music still going in the background whilst the audio is being played.

Next run: Tuesday - 7km @ 5:54 - 6:02 min/km

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10K Training – Day 16: Getting Faster – Day 12

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Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km @ 5:39 - 5:47 min/km pace. Target Finish: 28:15 - 28:55 mins

Achieved: 5.45km @ 6:00 min/km pace. Reverted to an older route but wasn’t able to keep my pace up well enough.

Next run: Monday - 5km @ 7:43 min/km. Target Finish: 38:35 mins

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10K Training – Day 15: Getting Faster – Day 11

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Tracks: ZR (Beta track here), Endomondo, Strava

Target: 3km Intervals 5:23 - 5:47 min/km

Achieved: 2.64 km @ 5:53 min/km. My ZR track was just to finish one of my previous missions, and as soon as the mission ended, I had a zombie chase. I stopped the run there, and it logs as a failed evade. :-( Mind you, one thing I did learn from the zombie chase is that a slow jog to a fast jog doesn’t help. It has to be a full sprint.

Next run: Saturday - 5 km: 5:39 - 5:47 min/km. Completion Time Target: 28:15 - 28:55

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10K Training – Side Run #3

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Tracks: ZR (beta track here), Endomondo, Strava

Side run. My legs were still aching from yesterday’s 5K push, so I decided to make today a loose run, and I thought I’d give Endomondo’s Interval Training a go. The beeps were really loud (which is good, as it overpowers whatever I’m listening to) and the beeps tell you which intensity to work at. I’ve programmed a 3K and 5K interval plan which is mainly run at medium intensity for 1km, then slow down for 2 minutes, then repeat for as many times as is needed to beat the distance target. A simple interval training method, and nothing like HIIT or Tabata, but when I finish this MyASICS plan and switch to the Endomondo Half Marathon plan, it will use Interval Training much more heavily.

Today: 2.72 km @ 7:04 min/km

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10K Training – Day 14: Getting Faster – Day 10

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Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km 5:40 – 5:48 min/km. Completion time: 28:20 – 29:00 min

Achieved: 5km at 4.53 min/km. REALLY good run: three new PBs:

Next run: Thursday - 3km Intervals 5:23 - 5:47 min/km
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10K Training – Day 13: Getting Faster – Day 9

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Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km 7:45 min/km. Completion time: 38:45 min

Achieved: 5.11 km, 5.27 min/km. Ahead of target range, and a decent run. Still having trouble keeping my pace, though

Next run: Tuesday - 5km 5:40 – 5:48 min/km. Completion time: 28:20 – 29:00 min

10K Training – Side Run #2

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Tracks: ZR, Endomondo

Side run – not on my training schedule, but felt like I could use it.

2.86 km – 6:25 min/km

10K Training – Day 12: Getting Faster – Day 8

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Tracks: ZR (Beta track here), Endomondo

Target: 5km 5:40 - 5:48 min/km. Completion time: 28:20 - 29:00 min

Achieved: 5.15 km 5:56 min/km. Over my target range so need to practise my pacing better.

Next run: Monday – 5km 7:45 min/km. Completion time: 38:45 min

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10K Training – Day 11: Getting Faster – Day 7

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Tracks: ZR (Beta track here), Endomondo

Target: 3 km Intervals 5:24 - 5:48 min/km. Completion time: 16:12 - 17:24 min

Achieved: 2.68 km, 5:30 min/km. Interesting run. This is the first time I’ve seriously tried to use the Zombie Chases option inside the Zombies, Run! app. The first chase happened at 0.47 km into the run. Easily evaded since I was pretty fresh into the run. The second chase happened 2.44 km into the run. I got caught this time. :-(. Interestingly fun, though.

Chases require you to go around 15% faster than your current speed, and can go up to a minute in sprinting. If you put enough distance between yourself and the zombie, you evade them. If you last more than a minute, you evade them. The chase started at 100m and I managed to get 110m between myself and the first zombie.

When the second chase happened, I hadn’t fully recovered from the first chase, so I got caught. But still, it helps push my training. I’m going to keep using this. Maybe I can throw it in during my long runs to help put some variety in my training.

Next run: Saturday – 5km 5:40 - 5:48 min/km. Completion time: 28:20 - 29:00 min

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10K Training – Delayed Run #2

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Today’s 3 km run has been delayed to tomorrow. ZR app again decided not to play with gmusicfs. I think as soon as I successfully resync, I’m going to backup everything. I think I’ll have to put back my mp3 collection onto my phone (which is what I was trying to avoid) and use that.

10K Training – Day 10: Getting Faster – Day 6

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Tracks: ZR (Beta track here), Endomondo

Target: 5 km @ 5:40 - 5:48 min/km. Completion time: 28:20 - 29:00 min completion time.

Achieved: 5.21 km @ 5:33 min/km. Completion time: 28.57. Within completion time target. Kept a fairy constant pace of around 5:00 min/km for the first 4 km, but dropped the ball at 5 km, which impacted my final time.

Next run: Tomorrow - 3 km Intervals 5:24 - 5:48 min/km. Completion time: 16:12 - 17:24

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10K Training – Delayed Run #1

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Today’s 5 km run has been delayed to tomorrow. Far too shattered to run today.

10K Training – Day 9: Getting Faster – Day 5

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Tracks: ZR (Beta track here), Endomondo

Target: 5 km @ 7:46 min/km. Completion time: 38:50 mins

Achieved: 4.60 km @ 5:34 min/km. Completion time: 25:37 mins

Nice,  comfortable run today.  Slightly short of 5 km, but I guess I could always do a third lap next time. Was able to keep 5 min/km pace for the first three km. If I keep this pace for the full 10 km, I’ll hit around 50 min completion. :)

Next run: 5 km @ 5:40 - 5:48 min/km. Completion time: 28:20 - 29:00 min completion time.

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10K Training – Side Run: 10K Trial Run #1

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Tracks: ZR, Endomondo

Yes, ZR is now working again, although it is still flaky when trying to work with gmusicfs.

Not on my training plan, but I wanted to see how fast I could do a 10K with the current training schedule and fitness.

Target: 10 km. Completion time: < 55 minutes

Achieved: 6.81 km @ 6.29 min/km

Nowhere near where I wanted to be, so I still need to work on it.

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10K Training – Day 8: Getting Faster – Day 4

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Tracks: ZR, Endomondo (here and here).

Target: 5 km @ 5:48 - 5:40 min/km. Completion time: 29:00 - 28:20 min

Achieved: 1.24 km @ 1.53 min/km + 1.28 km @ 5.37 min/km (the first one seems like dodgy GPS, and my phone rebooted so that might be why….)

Next run: Monday, 5 km @ 7:46 min/km, but I’m going to trial a 10k run tomorrow (which isn’t on my schedule)

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