Latest Run (Week 4, Day 4)
No run yesterday, although I did mention I wanted to at least do some brisk walks to keep my body accustomed to being active. Well guess what, I didn't get to do it. :(
Now on to today...and back to regular programming. Here are my running times for today's run:
| Interval | 6-Minute Jog (min/mi) | 4-Minute Walk (min/mi) |
|---|---|---|
| Warmup | 21:29 | |
| 1 | 12:51 | 19:26 |
| 2 | 12:19 | 19:26 |
| 3 | 12:38 | 20:00 |
| Cooldown | 18:32 |
Analysis on today's run:
- (+) I believe this is the first time where I clocked less than 13:00 mins/mi on all my 3 intervals. Best of all, I didn't feel overly tired at any time. An encouragement indeed.
- (+) Also, I clocked my best overall pace during these 4 weeks. My pace today was 15:39 mins/mi, which was slightly better than my previous best of 15:46 mins/mi. I think it helped that I walked less today but I'll take it.
- (-) Still had times when I had to gasp for air, though it wasn't to the point of exhaustion.
Overall, I enjoyed today's run. On a separate note, I signed up for a 'virtual 5Km challenge' with the Runkeeper app, so perhaps I will do an additional interval one of these days if I don't feel too winded. I do have until May 31 to complete the challenge so I won't force the issue. Stay tuned.
Here are my run time history. (Disclaimer: The program I'm working on is not based on any expert recommended training plan.)
*** Denotes personal best
Week 4
Training Program - 3 sets of 6-minute runs and 4 minute walks (30 mins)
| Week | Day | Date | Distance (mi) | Duration (min) | Pace (min/mi) | Calories (cal) |
|---|---|---|---|---|---|---|
| 4 | 4 | 5/10 | 2.56 | 40:01 | 15:39*** | 268 |
| 3 | 5/9 | No run | ||||
| 2 | 5/8 | 2.77 | 44:15 | 15:59 | 283 | |
| 1 | 5/7 | 2.54 | 40:03 | 15:46 | 270 |
Week 3
Training Program
- Day 5: 1 mile run, 0.25 mile walk, 1 mile run
- Day 1 - 3: 4 sets of 5-minute jogs and 3 sets of 4-minute walks (32 mins)
(Disclaimer: This is not based on any expert recommended training plan.)
| Week | Day | Date | Distance (mi) | Duration (min) | Pace (min/mi) | Calories (cal) |
|---|---|---|---|---|---|---|
| 3 | 7 | 5/6 | No run | |||
| 6 | 5/5 | No run | ||||
| 5 | 5/4 | 2.99 | 49:36 | 16:34 | 299 | |
| 4 | 5/3 | No run | ||||
| 3 | 5/2 | 3.03*** | 49:26 | 16:18 | 303*** | |
| 2 | 5/1 | DNC* | ||||
| 1 | 4/30 | 2.66 | 42:38 | 16:03 | 270 |
* Did Not Complete. Run was aborted
Week 2
Training Program
- Day 3 onwards: 4 sets of 5 minute runs and 3 sets of 4-minute walks (32 mins)
- Up till Day 2: 3 sets of 5-minute runs and 3 sets of 5-minute walks (30 mins)
| Week | Day | Date | Distance (mi) | Duration (min) | Pace (min/mi) | Calories (cal) |
|---|---|---|---|---|---|---|
| 2 | 7 | 4/29 | No run | |||
| 6 | 4/28 | 2.65 | 42:03 | 15:54 | 272 | |
| 5 | 4/27 | 60:00 | Walk | |||
| 4* | 4/26 | 1.28 | 22:25 | 17:35 | 129 | |
| 3 | 4/25 | 2.36 | 37:49 | 16:02 | 247 | |
| 2 | 4/24 | 2.13 | 37:05 | 17:26 | 197 | |
| 1 | 4/23 | No run |
* Incomplete stats. Ran out of battery
Week 1
Training Program: 3 sets of 5-minute walks and 5-minute runs.
| Week | Day | Date | Distance (mi) | Duration (min) | Pace (min/mi) | Calories (cal) |
|---|---|---|---|---|---|---|
| 1 | 7 | 4/22 | No run | |||
| 6 | 4/21 | No run | ||||
| 5 | 4/20 | 2.36 | 40:01 | 16:59 | 231 | |
| 4 | 4/19 | 2.10 | 40:02 | 19:06 | 206 | |
| 3 | 4/18 | No run | ||||
| 2 | 4/17 | 2.93 | 56:30*** | 19:19 | 278 | |
| 1 | 4/16 | 2.21 | 43:46 | 19:50 | 210 |
Running Journal Overview: This is a run series journal that I aim to update regularly. My objective for posting is to give myself a check and hopefully implant the discipline of being consistent with my fitness plan into my system. I invite everyone who comes across this journal to also adopt a healthier lifestyle and be more active and fit. Your fitness goals may not be the same as mine, but let's try to achieve our goals together.
Picture courtesy of Pixabay