Filed Under #runs

Old Taupo Road-Sophia Street-Pukuatua Street - Easy Run

July 3, 2022
Gear: Nike Pegasus 38
Fast finish.
Came across some beautiful spots so I had to stop to take photos.




No HMR pro, invalid HR, TE and RE.

Nursery Road-The Verry Safe Trail-Old Taupo Road - Easy Run

July 2, 2022
Gear: Nike Pegasus 38
Finished fast.

No HRM pro, HR data invalid.
Here I am running easy and enjoying my run,
Garmin be like, "heart rate 190" πŸ˜‚
Invalid RE and TE.

1Banana1 - Long Run

July 1, 2022
Gear: Nike Pegasus 38
Exploring Barry Curtis Park.
Nutrition: 1 Banana before the run. No water.
I also tried to write SP on the field lol, it looks a bit wonky.


#forestgumpreference

Easy Run

June 30, 2022
Gear: Nike Pegasus 38
Threw in some high cadence easy Ks

Tempo Run - New 10k PR

June 29, 2022
Gear: Saucony Endorphin Speed 2
2k warmup
10k tempo
3k cooldown

Felt totally in control and finished with plenty left in the tank.
This workout gave me a lot of confidence to run a sub 90m half marathon.

Stamina start: 100
Stamina end: 56

Was listening to Episode 2 of Runners Only by Dominic Harvey during this run.

Easy Run with MetroRun #7, Takapuna-Greenway, End of Week 3

June 26, 2022
Gear: Nike Pegasus 38
Another fun run with MetroRun πŸ€—
Felt strong throughout the run

Cooldown Run

June 26, 2022
Gear: Saucony Endorphin Speed 2

Fast Finish Long Run

June 25, 2022
Gear: Saucony Endorphin Speed 2
Ran the last 3 kms as fast as I could in the aerobic zone.
What a perfect day for a Long Run 😁

The new alpha update v6.x of garmin added stamina mode support to my watch.
I started out with 98% stamina on this run and finished around 52%. This was my first run with stamina metric. I didn't find it particularly useful on this run. But I'll keep it on there and see if it helps for other runs.
I've shared a screenshot of what garmin says about training with stamina, you can read it if you're interested :)

Nutrition:
1 energy gel at 15km
1 energy gel at 25km
Took a small stop at 19km to fill my water bottle. Drank about 1L of water during this run.

Cruise Intervals with ShoeScience Albany RunFitFamily #10 - New Course PB + 10k PB

June 24, 2022
Gear: Saucony Endorphin Pro 2
800m Warmup
8x 1000m @ Cruise Interval pace
With 200m @ rec

It was hard to match the cruise interval pace during uphills, but it was a good workout.

Easy Run

June 23, 2022
Gear: Saucony Endorphin Speed 2
5k on grass, 6k on road

Cooldown Run

June 22, 2022
Gear: Saucony Endorphin Pro 2

Pacing a few fellow runners for their final lap

June 22, 2022
Gear: Saucony Endorphin Pro 2

5k Time Trial - 19:54 - New LTHR 4:03/km @180bpm - New VO2 Max 63

June 22, 2022
Gear: Saucony Endorphin Pro 2
This 5k felt great, I felt in control of my pace all the way. It was the easiest sub 20 5k that I've run so far.

Warmup Run

June 22, 2022
Gear: Saucony Endorphin Pro 2

Recovery Run with Kelly

June 22, 2022
Gear: Saucony Endorphin Speed 2

Easy Run

June 22, 2022
Gear: Saucony Endorphin Speed 2
Felt great and in control of my pace today. The run felt great all the way.

This video was taken by Kelly after my recovery run. It wasn't shot during my easy run.

BBCM Winter Loop #1 - Easy Run

June 21, 2022
Gear: Saucony Endorphin Speed 2

Easy Run - Same shoes but a leveled up runner 😎 - End of Week 2

June 20, 2022
Gear: Brooks Adrenaline
I ran this route on December 16, 2021 with an RE of 63, it was a Tempo run.
Today I ran it faster with an RE of 19, easy run. 😁

Extra Ks with Damon and Michael after MetroRun

June 19, 2022
Gear: Nike Pegasus 38

Long Run with MetroRun #6, Auckland Zoo loop

June 19, 2022
Gear: Nike Pegasus 38
I got pace a group of runners for the first time! πŸ˜ƒ
I paced the 6:00/km group. We finished right on target 🎯

Stride Repeats

June 19, 2022
Gear: Nike Pegasus 38
11x at a fast but not sprint pace.
Just to get in some Anaerobic training for the week.

Long Easy Run

June 18, 2022
Gear: Nike Pegasus 38
Running at a slow easy pace helps me realize how far I've come since I started running. I did not feel tired at any point during this run.
Used 1 energy gel at 10km mark.

Easy Run

June 17, 2022
Gear: Saucony Endorphin Speed 2
Was planning to do fartlek run today, but after the ShoeScience Tempo 10k, I didn't feel like it is a good idea to run another workout. So I took it easy. Will see if I can do Fartlek tomorrow.

Cooldown Run

June 17, 2022
Gear: Saucony Endorphin Speed 2

Tempo 10k with ShoeScience Albany RunFitFamily #8 - New Course PB

June 17, 2022
Gear: Saucony Endorphin Speed 2
Felt easy to run at this pace today.

Moonlight 10k Easy

June 16, 2022
Gear: Brooks Adrenaline

Recovery Run

June 16, 2022
Gear: Brooks Adrenaline

Easy Run

June 15, 2022
Gear: Nike Pegasus 38
Soaked 🌧️

Tempo Run

June 14, 2022
Gear: Saucony Endorphin Speed 2
Warmup
5x 1k @ Tempo pace, 3:59 - 4:09/km
Cooldown

Had planned for 8 sets, but could do only 5 today with good form. I'll take that for now.
This run was slightly downhill, that aided my workout.

Long Run with MetroRun #5, MissionBay to Tahuna Torea + 13k along Tamaki Drive, End of Week 1

June 12, 2022
Gear: Nike Pegasus 38
HR data is inaccurate on this run. I forgot to wear my HRM pro. I had to take off my watch and wipe the HR sensor a few times during this run because it was showing HR above 190 while I was prolly running around zone 3.

For nutrition, I used 2 Maurten gels at the hour marks. Carried a 2L camel bak action pack during this run.

First 17k was with metrorun and the weather conditions were poor for running. The weather was better for the rest of this run.

Due to inaccurate HR, I'll not accept the TE from garmin for this run. It says 5.0 Aerobic overreaching. But I finished this run feeling like I could keep going.

Recovery Run

June 11, 2022
Gear: Nike Pegasus 38
HR nice and low πŸ˜ƒ

Tempo Run

June 10, 2022
Gear: Nike Pegasus 38
Focusing on 4 Ps, Posture position placement and patterning
10m x2 with 2m walk recovery
Finishing with 3x Technique Strides.

3x Technique Strides

June 10, 2022
Gear: Nike Pegasus 38

Warmup

June 10, 2022
Gear: Nike Pegasus 38

Easy 10k with ShoeScience Albany RunFitFamily #8

June 9, 2022
Gear: Nike Pegasus 38

Fartlek Run

June 9, 2022
Gear: Saucony Endorphin Speed 2
20m Warmup
16x 1m @ 5k - 10k pace with 1m @ easy for rec
22m Cooldown
New LTHR pace: 4:14/km @177 bpm
TE: 4.3 Aerobic 2.1 Anaerobic

Recovery Run

June 9, 2022
Gear: Nike Pegasus 38

Recovery Run with Kelly

June 7, 2022
Gear: Brooks Adrenaline

Z2 Easy Run

June 7, 2022
Gear: Nike Pegasus 38
9k @ easy
1k cooldown

Z2 Easy Run

June 7, 2022
Gear: Nike Pegasus 38

Recovery Run with Kelly

June 6, 2022
Gear: Nike Pegasus 38
Long run for her

Long Easy Run

June 5, 2022
Gear: Nike Pegasus 38
Tried Dion Blundell 's usual route :)

Easy Run

June 4, 2022
Gear: Nike Pegasus 38

Cooldown

June 3, 2022
Gear: Nike Pegasus 38

Fartlek Run

June 3, 2022
Gear: Nike Pegasus 38
(3m 2m 1m)x2 with 1m rec

3x Strides

June 3, 2022
Gear: Nike Pegasus 38

UA All Out Mile Attempt #2 - Club Clash

June 3, 2022
Gear: Saucony Endorphin Pro 2
Went out too fast on the first lap, 1:10
And paid the price later, 5s slower than first attempt. Lesson learnt βœ…

Warmup before all out mile

June 3, 2022
Gear: Saucony Endorphin Pro 2

Warmup

June 3, 2022
Gear: Nike Pegasus 38

UA All Out Mile Attempt #1 with AUT Millennium Run Club - Mile PR 5:41

June 2, 2022
Gear: Saucony Endorphin Pro 2
This race was paced perfectly, I'm happy with how it turned out. It is a 7.5% improvement from the benchmark mile!

4x 200m, 200m recovery

June 1, 2022
Gear: Nike Pegasus 38
39, 37, 35, 33 😍
Happy Global Running Day! πŸ˜ƒ

6x Strides

June 1, 2022
Gear: Nike Pegasus 38

Warmup

June 1, 2022
Gear: Nike Pegasus 38

Cooldown

June 1, 2022
Gear: Nike Pegasus 38

Recovery Run with Kelly

June 1, 2022
Gear: Nike Pegasus 38

Easy 48m Base Building Run

May 31, 2022
Gear: Nike Pegasus 38

6x Strides

May 31, 2022
Gear: Nike Pegasus 38

Tempo 8k Run

May 31, 2022
Gear: Nike Pegasus 38

4 peaks Long Run with MetroRun NZ

May 29, 2022
Gear: Nike Pegasus 38

Cooldown Mile

May 27, 2022
Gear: Saucony Endorphin Speed 2

Progressive Tempo Run

May 27, 2022
Gear: Saucony Endorphin Speed 2
Pace++ every 5 minutes

New LTHR pace, 4:15/km @ 177bpm

Warmup Mile

May 27, 2022
Gear: Saucony Endorphin Speed 2

Easy 10k with ShoeScience Albany RunFitFamily #7

May 27, 2022
Gear: Nike Pegasus 38

Steady State Easy Run

May 26, 2022
Gear: Saucony Endorphin Speed 2
This felt like my current marathon pace
~3:24 to 3:26
I felt like I was in a flow unlike ever before. I'm starting to love this cadence.

8x 400m Repeats w 1m rest

May 25, 2022
Gear: Saucony Endorphin Speed 2
There has been a big improvement in my cadence. I'm so happy about it 😍


5k pace,
3k pace,
Previous best mile pace,
5x @new mile goal pace (3:20/km)
With 1m rest recovery

Strides

May 25, 2022
Gear: Saucony Endorphin Speed 2

Warmup

May 25, 2022
Gear: Saucony Endorphin Speed 2

Cooldown

May 25, 2022
Gear: Saucony Endorphin Speed 2

6k Recovery Run with Kelly

May 24, 2022
Gear: Brooks Adrenaline
Running slow to get fast πŸƒ

Treadmill Recovery Run

May 24, 2022
Gear: Vivobarefoot Primus lite 2
34m @8km/h
Low HR, high cadence
3% incline, vert 136
Barefoot shoes

Hill run + Cooldown

May 23, 2022
Gear: Nike Pegasus 38

Hill Workout

May 23, 2022
Gear: Nike Pegasus 38
Short steep hill for power drills

Pre Hill Workout Warmup

May 23, 2022
Gear: Nike Pegasus 38

6x Strides

May 23, 2022
Gear: Nike Pegasus 38

Seaside Park Recovery Run with Kelly

May 23, 2022
Gear: Nike Pegasus 38

Progression Long Run with MetroRun, Titirangi - Waiatarua Circuit

May 22, 2022
Gear: Nike Pegasus 38
Proud that I did not stop at any point on the 4km uphill part of this track, no matter how slow, I kept running.
It was a great mental and physical workout.

Long Easy Run

May 21, 2022
Gear: Nike Pegasus 38
πŸ€” GPS doesn't work very well at Victoria Park with all those trees.
Ran in 3 slightly different routes around the park.

10x 100m Strides, random direction

May 21, 2022
Gear: Nike Pegasus 38
Last rep was 200m

Easy 10k with ShoeScience Albany RunFitFamily #6

May 20, 2022
Gear: Nike Pegasus 38

Warmup

May 18, 2022
Gear: Saucony Endorphin Speed 2

Treadmill easy run

May 18, 2022
Gear: Nike Pegasus 38

Cooldown

May 18, 2022
Gear: Saucony Endorphin Speed 2

Speed Workout

May 18, 2022
Gear: Saucony Endorphin Speed 2
(600, 400, 300, 200, 150 with 90m rest)x2 with 4m rest

8x Sprint Repeats

May 16, 2022
Gear: Saucony Endorphin Speed 2
15m warmup
8x 10s [email protected]:30/km, 3m walk recovery
10m cooldown

Avg pace for the sprints was 2:39/km

Cooldown

May 16, 2022
Gear: Nike Pegasus 38

12x Hill Repeats

May 16, 2022
Gear: Nike Pegasus 38
(60%, 70%, 80%, 90% effort)x3
With rest between reps

Warmup

May 16, 2022
Gear: Nike Pegasus 38

Cooldown

May 13, 2022
Gear: Saucony Endorphin Speed 2

Easy workout, fast cadence

May 13, 2022
Gear: Saucony Endorphin Speed 2
10m easy counterclockwise,
2m walk
10m easy clockwise

Pre workout strides

May 13, 2022
Gear: Saucony Endorphin Speed 2

Warmup

May 13, 2022
Gear: Saucony Endorphin Speed 2

Post workout strides

May 13, 2022
Gear: Saucony Endorphin Speed 2

Tempo 10k with ShoeScience Albany RunFitFamily #5

May 13, 2022
Gear: Nike Pegasus 38

Tempo Run

May 13, 2022
Gear: Nike Pegasus 38
(3k @ tempo; 1k @ easy)x2
2k CD

Z2 Easy Base Building Run

May 12, 2022
Gear: Nike Pegasus 38
3k WU
6k @ easy
3k CD

Metronome for the win! Was able to maintain a steady cadence thanks to the metronome on the watch

8k Easy Base Building Run

May 11, 2022
Gear: Nike Pegasus 38
4k out and back
Taking it easy this week, last week's training load was too high.
I used the metronome on my watch at 180bpm (beep every 4th step) for some part of this run.

8k Easy Base Building Run

May 11, 2022
Gear: Nike Pegasus 38

Treadmill Recovery Run

May 9, 2022
Gear: Vivobarefoot Primus lite 2

Recovery Run - Made it to New Plymouth on Run New Zealand! πŸ˜ƒ

May 8, 2022
Gear: Nike Pegasus 38
This run also rounds off my mileage for this week to 90km :)

Cooldown Run

May 8, 2022
Gear: Nike Pegasus 38

AUT Millennium Loop track with MetroRun NZ

May 8, 2022
Gear: Nike Pegasus 38

Recovery Run

May 7, 2022
Gear: Nike Pegasus 38

Sprint Repeats 8x 30s, Walk back recovery

May 7, 2022
Gear: Nike Pegasus 38
My training has been lacking anaerobic workouts, so this should help.
Avg running pace was 2:46/km, 4:27/mi

Warmup Run

May 7, 2022
Gear: Nike Pegasus 38

Sherwood Reserve Parkrun #2, Finished 3rd, new course PB: 19:44

May 7, 2022
Gear: Saucony Endorphin Pro 2

Warmup

May 7, 2022
Gear: Saucony Endorphin Pro 2

Underarmour 20m Tempo

May 6, 2022
Gear: Nike Pegasus 38

10k Tempo with ShoeScience Albany RunFitFamily #4

May 6, 2022
Gear: Saucony Endorphin Speed 2
New LTHR 4:19/km @ 176bpm

Warmup

May 6, 2022
Gear: Nike Pegasus 38

Morning Run

May 4, 2022
Gear: Nike Pegasus 38

Strides

May 4, 2022
Gear: Saucony Endorphin Pro 2

10k with Albany Trail Running Adventures

May 4, 2022
Gear: Nike Pegasus 38

Warmup

May 4, 2022
Gear: Saucony Endorphin Pro 2

Underarmour All-out mile, pre-challenge Benchmark: 5:58

May 4, 2022
Gear: Saucony Endorphin Pro 2
My first sub 6min mile

Millennium loop track, Fast finish Long Run

May 4, 2022
Gear: Nike Pegasus 38
My first run with a head lamp / my first night time trail run

Strides x6 Building to mile pace

May 2, 2022
Gear: Nike Pegasus 38

Tempo Run

May 2, 2022
Gear: Nike Pegasus 38

Warmup

May 2, 2022
Gear: Nike Pegasus 38

Cooldown

April 30, 2022
Gear: Nike Pegasus 38

Steady State 10k

April 30, 2022
Gear: Nike Pegasus 38
I think 4:35/km will be a good target to train for my marathon.

Sherwood Reserve Parkrun #1 - Finished 1st in my first Park Run 🀩

April 30, 2022
Gear: Saucony Endorphin Speed 2

12k Tempo with ShoeScience Albany RunFitFamily #3. VO2 Max 62 🀩

April 29, 2022
Gear: Nike Pegasus 38

Warmup

April 27, 2022
Gear: Saucony Endorphin Speed 2

Cooldown

April 27, 2022
Gear: Saucony Endorphin Speed 2

8x 200m Repeats, 400m recovery

April 27, 2022
Gear: Saucony Endorphin Speed 2

Millennium loop route trial - 15k with MetroRun Club

April 25, 2022
Gear: Nike Pegasus 38
This was a trial run for a new route with MetroRun club NZ
And it was also my first run with this club

Threshold 10k Run with ShoeScience Albany RunFitFamily #2

April 21, 2022
Gear: Saucony Endorphin Speed 2

Easy 15k Run

April 21, 2022
Gear: Nike Pegasus 38

8x 400m Repeats new LTHR! 4:03/km @179bpm

April 20, 2022
Gear: Saucony Endorphin Speed 2
Feels good to be back on track

Kepler Great Walk D2: Side mission: Run to Iris Burn Waterfall and back

April 15, 2022
Gear: HOKA ONE ONE Anacapa Low GTX

Queenstown easy 33k - No Hydration!

April 11, 2022
Gear: Nike Pegasus 38
I can't believe that I could run this distance without any hydration, pre run meal or energy gels

Lake Hayes 8k with Kelly

April 10, 2022
Gear: Nike Pegasus 38
It was her first run!

Easy 10k Run - HR 147

April 8, 2022
Gear: Nike Pegasus 38
My legs weren't feeling fresh today. So I ran at my least effort pace.

Sprint Repeats

April 7, 2022
Gear: Saucony Endorphin Pro 2
Top speed 2:02/km

Easy 5.55k Run

April 6, 2022
Gear: Saucony Endorphin Speed 2
Ended with some rain β˜”

Systems Check, Easy 5k - All green

April 4, 2022
Gear: Nike Pegasus 38
No pain or signs of injury. Feeling good enough to resume training :D

My first Marathon! πŸ˜ƒ Marathon Benchmark Run

April 2, 2022
Gear: Saucony Endorphin Speed 2
Nutrition
1 up n go before starting the run.
Water break at 10k
1 gu energy gel with water at 16k
1 gu energy gel with water at 26k
Water break at 30k
1 up n go at 35k
Water break at 40k

I paused the timer every time I took a break as I had to unlock my car and get the supplies from there, so the elapsed time is 3:37

Total running time was 3:28:12 for the marathon distance.

I gave it a conservative effort.
Now I am confident that I can run faster than this :)

A short sprint for some anaerobic points

April 1, 2022
Gear: Saucony Endorphin Speed 2

Easy Run - HR 158

March 31, 2022
Gear: Nike Pegasus 38

Easy 6k Run - Made it to Napier

March 31, 2022
Gear: Saucony Endorphin Speed 2
Made it to Napier, next up Taupo!

Lower temperature makes for easier easy runs

Easy Run - HR 155

March 31, 2022
Gear: Nike Pegasus 38

Threshold Run - New LTHR! 4:08/km @179bpm

March 29, 2022
Gear: Saucony Endorphin Speed 2
10m easy
24m threshold
10m easy

10k Easy Run

March 28, 2022
Gear: Nike Pegasus 38

Recovery Run

March 25, 2022
Gear: Nike Pegasus 38

Easy HM base building run

March 25, 2022
Gear: Nike Pegasus 38
I got 4.1 Aerobic tempo effect from this run because of the 12 seconds in Zone 3 πŸ€¦β€β™‚οΈ
Garmin why do you do this 😭

Treadmill easy 5k

March 24, 2022
Gear: Saucony Endorphin Speed 2
Today I used the treadmill at my gym so I could see the total distance and re-caliberate the treadmill activity type on my watch.

It's weird that the calibrated distance didn't show up on strava.
Distance 5.04km
Pace 5:11 min/km

9x 10s Sprint Repeats

March 24, 2022
Gear: Saucony Endorphin Speed 2

Treadmill 5k Recovery Run

March 21, 2022
Gear: Brooks Adrenaline

Rain Tempo 8k Run

March 21, 2022
Gear: Nike Pegasus 38
Calling it rain tempo because I was running easy until it started raining πŸ˜‚πŸ˜‚πŸ˜‚
I was drenched by the time I got home.
Ran another 5km on treadmill after this run.

Treadmill 5k

March 21, 2022
Gear: Brooks Adrenaline
Just finishing off my weekly distance goal

Easy Run

March 20, 2022
Gear: Saucony Endorphin Pro 2

Run Albany 5k - 19:59 PR

March 20, 2022
Gear: Saucony Endorphin Pro 2
Finished 4th! And 1st in my age category 😁
Official Chip time - 19:59

Wore my bib too high, the top 2 pins came off during the race, and I had to use one hand to keep the bib up.
It was quite windy too.
But a good race otherwise.

Easy Run - End of 5k training

March 20, 2022
Gear: Nike Pegasus 38

Moonshot - Fartlek Run - New LTHR! 4:08/km 181 😍😍 Finally Vo2 max at 60!!

March 17, 2022
Gear: Saucony Endorphin Speed 2
My last workout run before the Sunday's 5k race.

Speed Workout, New LTHR pace! 4:15/km

March 16, 2022
Gear: Saucony Endorphin Speed 2
Include 3 sets of 3 x 400 meters. 1st set at goal 5K pace with 100 meter jog between; 2nd set 2-3 seconds per 400m faster than 5K pace, 200m jog between reps; 3rd set 4-6 seconds faster than goal pace, 400m jog between reps; Take 400m jog between sets; include a warm-up and cool-down

Easy Run

March 13, 2022
Gear: Nike Pegasus 38
Trying out Nike Pegasus 38, my first pair of Nikes :)

Easy 15k Base Building Run

March 12, 2022
Gear: Saucony Endorphin Speed 2
Keeping HR low is so hard when it is hot outside πŸ₯΅

Still got a tempo effect from this workout.
Might run again in the evening.

Speed Workout

March 11, 2022
Gear: Saucony Endorphin Pro 2
3x mile repeats

My last hard workout before race day

Accidentally chose treadmill instead instead of track run. So no GPS data.

Easy 10k Base Building Run

March 9, 2022
Gear: Brooks Adrenaline

Progression Run

March 6, 2022
Gear: Saucony Endorphin Speed 2

10k Easy Base Building Run

March 5, 2022
Gear: Brooks Adrenaline

15k Z2 Base Building Run

March 3, 2022
Gear: Saucony Endorphin Speed 2
Was supposed to do a tempo run today. But the recent strength training workouts I did have left me with DOMS, so I decided to take it easy today.
Feeling better after the run :)

10k Easy Z2 Run

March 2, 2022
Gear: Saucony Endorphin Speed 2
Run Albany course fits well with my usual route 😁

Recovery Run - End of week 3

February 28, 2022
Gear: Saucony Endorphin Speed 2

VO2 Max Run (5k Race Pace)

February 27, 2022
Gear: Saucony Endorphin Speed 2
2nd lap felt better and faster than the first lap

Long Easy Z2 Run

February 27, 2022
Gear: Saucony Endorphin Speed 2
Feeling stronger

Z2 Easy Run

February 25, 2022
Gear: Saucony Endorphin Speed 2

Speed Workout - New LTHR! 180bpm 4:21/km

February 24, 2022
Gear: Saucony Endorphin Speed 2
3k easy warmup
6x 800m @ 3:30 to 4:00/km
1m rec
2k easy cooldown

Surprisingly my LTHR improved twice in the same week! VO2 Max 59.
Training status, Peaking

Cooldown Run

February 23, 2022
Gear: Saucony Endorphin Speed 2

Sprint Repeats 10x 100m

February 23, 2022
Gear: Saucony Endorphin Speed 2

Fartlek Run - new LTHR! 179 bpm, 4:27/km

February 23, 2022
Gear: Saucony Endorphin Speed 2
Warmup
10x 30s @5k effort
1m rec
Cooldown

Z2 Easy Base Building Run

February 19, 2022
Gear: Saucony Endorphin Speed 2

Recovery Run

February 17, 2022
Gear: Saucony Endorphin Speed 2

7k Tempo Run - new 5k PR

February 17, 2022
Gear: Saucony Endorphin Speed 2
3km warmup @ easy
7km @ 4:14 - 4:22/km

Z2 Easy 10k - Full Moon Run

February 17, 2022
Gear: Brooks Adrenaline
Started off in the asphalt but my brooks are pretty much dead, it was starting to hurt my ankle so I switched to grass after the first 2k, it was much nicer running on the grass.

Fartlek Run

February 16, 2022
Gear: Saucony Endorphin Speed 2
Sometimes you just gotta show up and let your body take care of the workout

Cooldown Run

February 14, 2022
Gear: Brooks Adrenaline

Long Easy Z2 Run - Feb HM - End of Week 1

February 14, 2022
Gear: Brooks Adrenaline
Felt really good on this run, didn't feel like taking any walk breaks.
HR 160

Sprint Repeats - New Shoes!

February 11, 2022
Gear: Saucony Endorphin Speed 2
15m @ 150bpm
10x 10s @2:50/km or better
With 3m rec @ 120bpm
9m @ 150bpm

Z2 Base Building Easy Run

February 8, 2022
Gear: Brooks Adrenaline

Z2 Base Building Run - Peaking!?

February 7, 2022
Gear: Brooks Adrenaline
My training status changed to Peaking after this run

Cooldown Run

February 7, 2022
Gear: Brooks Adrenaline

Cooldown Run

February 7, 2022
Gear: Brooks Adrenaline

Tempo Run

February 7, 2022
Gear: Brooks Adrenaline

Recovery Run

February 4, 2022
Gear: Brooks Adrenaline

5x 100m Sprint Repeats

February 4, 2022
Gear: Brooks Adrenaline

Easy Run

February 4, 2022
Gear: Brooks Adrenaline

Recovery Run

February 3, 2022
Gear: Brooks Adrenaline

Z2 Base Building Run

February 2, 2022
Gear: Brooks Adrenaline

Cooldown Run

January 31, 2022
Gear: Saucony Endorphin Pro 2

Scouting run

January 31, 2022
Gear: Saucony Endorphin Pro 2
Tried this asphalt loop nearby.
Not entirely flat but I'll give it a shot.
A little over 1k.
If I clock in 3:47 I'll keep going.

Failed sub 19 5k attempt #1

January 31, 2022
Gear: Saucony Endorphin Pro 2
Sub 3:47 km was hard to do on grass. I'll try on asphalt

Stride repeats

January 31, 2022
Gear: Saucony Endorphin Pro 2

Warmup run for 5k time trial

January 31, 2022
Gear: Saucony Endorphin Pro 2

Failed sub 19 5k attempt #2

January 31, 2022
Gear: Saucony Endorphin Pro 2
Not good enough for a sub 19 yet. I'll try another day.
Got new 1k and 1mile PRs though :)

Z2 Base Building Run - avg HR 148

January 30, 2022
Gear: Brooks Adrenaline

100m Benchmark

January 30, 2022
Gear: Brooks Adrenaline

1k Benchmark run

January 30, 2022
Gear: Brooks Adrenaline
I'll try this benchmark again with carbon plated shoes on another day

Easy 10k run by feel

January 29, 2022
Gear: Brooks Adrenaline

Treadmill run 5k 14:40

January 28, 2022
Gear: Vivobarefoot Primus lite 2
My first sub 15m 5k treadmill run
Treadmill distance is in miles

Avg hr 176, max hr 191
2% incline

I have never sweat like this before.
Looks like I bathed in my own sweat πŸ˜‚πŸ˜‚

I know this doesn't translate to performance on road running. But I'm still happy with this :)

Treadmill run

January 27, 2022
Gear: Vivobarefoot Primus lite 2
Easy 5k

Avg hr 153,
Hr max 165
2% incline

Recovery Run

January 27, 2022
Gear: Brooks Adrenaline
Made it to Tauranga, next up Opotiki

Easy Run

January 26, 2022
Gear: Brooks Adrenaline

Race warmup

January 23, 2022
Gear: Brooks Adrenaline

Auckland Run the City HM

January 23, 2022
Gear: Saucony Endorphin Pro 2
The video for this is on my IG @multishiv19

Easy Run

January 20, 2022
Gear: Brooks Adrenaline
This route is asphalt most of the way.
This will be my new training grounds after the weekend race.

Evening Run

January 19, 2022
Gear: Saucony Endorphin Pro 2

Cooldown Run

January 19, 2022
Gear: Brooks Adrenaline

Easy Run

January 18, 2022
Gear: Brooks Adrenaline
5m warmup
30m easy
5m cooldown

New Route! Tried running on some Grass today. It was so much easier on the legs.
Will be using it more in the future on days when the grass isn't wet of course.

Goal Pace Run

January 16, 2022
Gear: Saucony Endorphin Pro 2
Feeling ready for the race

Easy Run - HR 151

January 14, 2022
Gear: Brooks Adrenaline

Goal Pace Run

January 13, 2022
Gear: Saucony Endorphin Pro 2
15m warmup
30m goal pace 4:50 to 5:02/km
15m cooldown

Cooldown Run

January 12, 2022
Gear: Brooks Adrenaline

Easy Run

January 11, 2022
Gear: Brooks Adrenaline
This was my first run after getting the booster Pfizer covid vaccine dose.
I got it yesterday.
This run felt okay despite my HRV being low.

Cooldown Run

January 9, 2022
Gear: Brooks Adrenaline

Stride Repeats - New 5K PR: 22:35

January 9, 2022
Gear: Brooks Adrenaline
I also got a new LTHR after this run.
178 bpm @ 4:35 /km

Cooldown Run

January 8, 2022
Gear: Brooks Adrenaline

Easy Run

January 8, 2022
Gear: Brooks Adrenaline

Tempo Run, new LTHR! 177 😁

January 6, 2022
Gear: Saucony Endorphin Pro 2
15m easy
15m challenging pace 4:31 to 4:43
15m easy (but I ran it a bit faster)

I squeezed in an extra day of recovery before this run. I'm starting to taper for the HM race on Jan 23rd. Felt great during this run, thanks to the recovery days.

Cooldown Run

January 5, 2022
Gear: Brooks Adrenaline

Easy Run

January 5, 2022
Gear: Brooks Adrenaline

Long Easy Run - HR 150

January 2, 2022
Gear: Brooks Adrenaline

Cooldown Run

December 31, 2021
Gear: Brooks Adrenaline

Easy Run

December 30, 2021
Gear: Brooks Adrenaline

Goal Pace Run! 4 new PRs

December 29, 2021
Gear: Saucony Endorphin Pro 2

Long Easy Run

December 29, 2021
Gear: Brooks Adrenaline
I'm running extra to reach the Coromandel before New Year's Eve.
29.87km to go! πŸ˜ƒ

Cooldown Run

December 27, 2021
Gear: Brooks Adrenaline

Easy Run

December 27, 2021
Gear: Brooks Adrenaline
Took some detours to use the shade from the trees on the other side of the road today.

Progression Run

December 27, 2021
Gear: Brooks Adrenaline
5m warmup
60m @ easy 5:33 to 6:10
10m @ goal pace 4:50 to 5:02
5m @ challenging pace 4:18 to 4:31
5m cooldown

Cooldown Run

December 25, 2021
Gear: Brooks Adrenaline

Christmas eve HM, new PR 1:54:52

December 25, 2021
Gear: Brooks Adrenaline
Was supposed to run a 45m easy run today.
But was feeling good, so I pushed it to HM.
Wasn't running with PR in mind, mostly felt like a threshold run.
Didn't use any energy gels for this run.

Cooldown Run

December 24, 2021
Gear: Brooks Adrenaline

Easy Run

December 23, 2021
Gear: Brooks Adrenaline

Speed Repeats, new 5k PR 23:59

December 23, 2021
Gear: Saucony Endorphin Pro 2
15 min jog/walk

4x 4m 4:12 - 4:25 /km with 3m recovery lap between each rep

6x 30s 3:35 - 3:47 /km with 1m recovery lap between each rep

15 min jog/walk

Easy Run

December 21, 2021
Gear: Brooks Adrenaline
5m warmup
35m easy
5m cool down

I was also testing the power gauge at some points during this run.
It gives you a fair idea of where your heart rate will end up if you keep exerting the power shown on the gauge.

Easy Run

December 21, 2021
Gear: Brooks Adrenaline
Today I ran with a friend, J

I also started using the Garmin Running Power meter today. Will be documenting how useful it is.

Cooldown Run

December 20, 2021
Gear: Brooks Adrenaline

Long Easy Run - HR160

December 20, 2021
Gear: Brooks Adrenaline
This was my easiest sub 2hr half marathon till date. Felt strong. Ran easy till the last km.
And ran the last km at a faster pace.

Stride Repeats

December 19, 2021
Gear: Brooks Adrenaline
10m warmup
12x 20s strides with 45s rec
10m cooldown

Threshold Run - New LTHR 176!

December 16, 2021
Gear: Brooks Adrenaline
5m warmup
30m easy
10m easy - optional
5m cooldown


This was supposed to be an easy run. But I was feeling very good today so pushed the pace on. My LTHR changed to 176 after this run! I ran the same path 4 months ago with a time of 1hr 18m with a few walks and huffing and puffing. Today I finished strong and didn't even sweat much.
I can feel my fitness improving. πŸ’ͺ

Speed Repeats - new LTHR 175!

December 16, 2021
Gear: Brooks Adrenaline
15m warmup
8x 800m with 400m recovery
15m cooldown

This was my first track run since I started training. Used the AUT millennium track.
This was a challenging workout. But I'm surprised how easily I could handle it.
Didn't use any music, water or energy gel during this. Had 1 banana before workout.
It rained heavily during some of the laps.

Easy Run on Treadmill

December 15, 2021
Gear: Vivobarefoot Primus lite 2
This was my first treadmill workout since I started training.
It is way easier to keep the heart rate low on a treadmill. It is also a bit boring to run on a treadmill. Lots of sweat too πŸ₯΅
Used my barefoot shoes for this run.
The distance and pace on the treadmill is in miles.

Looks like Garmin has some treadmill specific badges to collect.

Progression run + Long easy run

December 13, 2021
Gear: Brooks Adrenaline
My first run along Tamaki drive!
I really enjoyed running along Tamaki drive, but the other half not so much, as there were many traffic signals which I had to stop running for. I also went off course for a bit after leaving Tamaki drive, next time I'll know this route better.

And the second half was a bit more hilly than I imagined, so I just choose to run it easy and not try to chase my PR on this course.

I want to incorporate more hill sessions into my training now, because I felt like a slug on the hills today.

Stride Repeats

December 10, 2021
Gear: Brooks Adrenaline
10m warmup
12x [email protected] 190 to 200spm with 45s rec
10m cooldown

Cooldown Run

December 10, 2021
Gear: Brooks Adrenaline

Easy Run

December 10, 2021
Gear: Brooks Adrenaline

Cooldown Run

December 8, 2021
Gear: Saucony Endorphin Pro 2

Goal Pace Run

December 8, 2021
Gear: Saucony Endorphin Pro 2
15m warmup jog
The rest was goal pace 4:50 to 5:02/km

Easy Run

December 7, 2021
Gear: Brooks Adrenaline
My heat acclimation went up to 29% after this.
The wind helped me feel a bit cool despite the higher temp.

Long Easy Run

December 5, 2021
Gear: Brooks Adrenaline

Speed Repeats, new 5k PR 24:06

December 4, 2021
Gear: Saucony Endorphin Pro 2
15m warmup
6x 1m @ 4:12 to 4:25/km with 1m recovery
6x 20s @ 3:35 to 3:47/km with 1m recovery

Fastest pace was 2:34/km πŸ˜ƒ
My legs feel great today.

Recovery Run

December 4, 2021
Gear: Saucony Endorphin Pro 2

Easy Run

December 2, 2021
Gear: Brooks Adrenaline

Progression Run, New LTHR! 173

December 2, 2021
Gear: Saucony Endorphin Pro 2
5 min jog/walk
20 min @ 5:33 to 6:10/km
10 min @ 4:18 to 4:31/km
5 min jog/walk

Felt really good during this run. No pain in my legs, this is a run to remember.
My HRV was pretty good today, so that was a good indicator before the run that this workout will be a piece of cake.

Last time I did the same progression run, I couldn't keep that pace for 10mins despite taking energy gel.
But today, I did it without having to carry energy gel or water.

Easy Run

December 1, 2021
Gear: Brooks Adrenaline

Easy Run

November 29, 2021
Gear: Brooks Adrenaline
Today I ran with a friend, J

Progression run + Long Easy Run

November 28, 2021
Gear: Brooks Adrenaline
Higher temp than usual πŸ₯΅

Easy Run

November 27, 2021
Gear: Brooks Adrenaline

Speed Repeats

November 25, 2021
Gear: Saucony Endorphin Pro 2
15m warmup jog
3x 5m @ 4:18 to 4:31 /km with 3m recovery
6x 30s @ 4:12 to 4:25 /km with 1m recovery
15m cooldown jog

Easy Run

November 23, 2021
Gear: Brooks Adrenaline

Easy Run

November 23, 2021
Gear: Brooks Adrenaline
Today I ran with a friend, J

Long run - 161

November 22, 2021
Gear: Brooks Adrenaline
Was able to maintain Z2 for majority of the run. It felt good.

Stride Repeats

November 20, 2021
Gear: Brooks Adrenaline
10 min warmup

10x stride repeats, 150 to 200 spm with 45s recovery

10 min cooldown

Run felt great. Also loved watching the moon rise today.

Easy Run

November 19, 2021
Gear: Brooks Adrenaline
5 min warmup run
35 min run @ 5:30 to 6:10 /km
5 min cooldown run

Goal Pace Run

November 18, 2021
Gear: Saucony Endorphin Pro 2
15 min warmup run
20 min @goal pace 4:50 to 5:02 /km
15 min cool down run

Run felt good today and the workout felt easy.

Easy Run

November 17, 2021
Gear: Brooks Adrenaline

Long Run

November 15, 2021
Gear: Brooks Adrenaline
5 min jog/walk no target
1 hr @ 5:33 to 6:10 /km
30 min @ 5:33 to 6:10 /km (optional)
5 min jog/walk no target

There was a mild discomfort and pain in the leg for the first few kms, after that went away, the run felt good.

Next week, I'll lower my mileage in order to recover.

Progression Run

November 13, 2021
Gear: Saucony Endorphin Pro 2
5 min walk/jog
20 min easy
10 min challenging pace
5 min walk/jog

The challenging pace was 4:05 to 4:31,
Couldn't keep that pace for 10 mins :/
Legs aren't feeling great today. Gotta rest more.

On the plus side my heat acclimation went up after this run.

Easy Run - New Shoes

November 11, 2021
Gear: Brooks Adrenaline
Warmup
Run between 5:35 to 6:10
Cool down

Today I ran with my Brooks Adrenaline.
These will be my easy and long run shoes for the next few months :)

Speed Repeats! New Shoe 😍

November 11, 2021
Gear: Saucony Endorphin Pro 2
Workout details:
15 min jog/walk

6x 1m 4:12 - 4:25 /km with 60s recovery lap between each rep

6x 30s 3:35 - 3:47 /km with 60s recovery lap between each rep

15 min jog/walk


New 10k PR! 50:35, wasn't running to do a PR though.

RIP to my old shoe. ASICS Gel Kayano Lite 2 is now retired.

My new shoes are Saucony Endorphin Pro 2
And Brooks Adrenaline.

This is my first carbon fibre plated shoe 😍
These feel great at high speeds.

Easy Run

November 9, 2021
Gear: ASICS Gel-Kayano Lite 2
Weather was hot so I cut it short πŸ₯΅

Long Easy Run - End of week 1

November 8, 2021
Gear: ASICS Gel-Kayano Lite 2
5 min jog/walk
50 min @ 5:36 to 6:10 /km
30 min optional run @ 5:36 to 6:10 /km
5 min jog/walk

Stride Repeats

November 5, 2021
Gear: ASICS Gel-Kayano Lite 2
10m warmup jog
8x 20s @ 150 to 200 spm with 45s rec walk between each rep
10m cooldown jog

Easy Run

November 4, 2021
Gear: ASICS Gel-Kayano Lite 2
5 min jog/walk
20 min @ 5:36 to 6:10
15 min @ 5.36 to 6:10
5 min jog/walk

The rest is a filler towards weekly mileage.

Easy run

November 3, 2021
Gear: ASICS Gel-Kayano Lite 2

Benchmark run

November 2, 2021
Gear: ASICS Gel-Kayano Lite 2
Started a new training plan with garmin coach.
This will be an adaptive training plan.
New goal, sub 1hr 44m half marathon.

This workout was
2 mins jog
5 mins all out run
2 mins jog

The all out run was challenging but felt strong.

Cooldown run

November 1, 2021
Gear: ASICS Gel-Kayano Lite 2
I also wanted to reach my weekly distance goal, was short by 1km so I ran this part.

Race Day! End of week 10, End of Training Plan

October 31, 2021
Gear: ASICS Gel-Kayano Lite 2
So happy to reap the reward for all the training I went through! 1:55:27! New PR 🀩
My training plan was for 5:36/km pace. But I managed to pull off a 5:28/km avg pace today. Feeling great now.

Unlike my morning run today, there was no sign of stomach cramps. Because I waited a good 5 hours after lunch.

Used 2 GU energy gels. One at 8km mark and another around 15km.
Strawberry banana flavor.

Easy Run

October 30, 2021
Gear: ASICS Gel-Kayano Lite 2
This was supposed to be a long run. But at 3km mark, I got a bad stomach cramp, so I decided to abandon it.
I think I didn't wait long enough after having breakfast. Lesson learnt, shouldn't have experimented with pre-race meal today.
Should have rather run on an empty stomach.
I'll attempt this course again later today.

Easy Run

October 30, 2021
Gear: ASICS Gel-Kayano Lite 2

Fartlek Run

October 29, 2021
Gear: ASICS Gel-Kayano Lite 2
3.66 km warmup run at a steady comfortable pace.
8 sets of 30s all out runs with 1 minute rec walk between each set.

Wohoo! Pulled off a 3:04 /km pace for 30s, pretty stoked about this πŸ˜ƒ

Did not use any energy gels today. Wore a rain jacket, which turned out to only be of use for a small portion of the run.
Came home with a sweaty body πŸ₯΅

πŸ‘ŽπŸ‘Ž For running with a kathmandu rain hiking jacket.
I'm waiting for my running jacket to arrive.

Cruise Intervals

October 27, 2021
Gear: ASICS Gel-Kayano Lite 2
This is the week 10 and the last week of my training plan. I'll be treating the next Sunday as race day. And will start a different training plan next week :)

Today I tried out the last energy gel I wanted to try.
Sis Isotonic lemon and lime.

After trying all the energy gels available near me, I think I like the GU Strawberry banana flavored energy gel the most.
So I'll be using that for race day.

Fast finish Long Run - End of week 9

October 25, 2021
Gear: ASICS Gel-Kayano Lite 2
It was rainy and windy but a good run otherwise.
Used 2 energy gels, 1 before the run and 1 at 10km mark.
Will fill in more details later.

Easy Run + Hills

October 24, 2021
Gear: ASICS Gel-Kayano Lite 2
Attempted Gills road ascent for the first time. Can't believe I could run it without stopping. πŸ˜ƒ Felt strong.

Used 1 isotonic energy gel before this run.
It can be consumed without water. I didn't take any water during this run.
Energy gel: SIS Go isotonic energy. Orange flavored. Caffeine free.

Steady State Run

October 22, 2021
Gear: ASICS Gel-Kayano Lite 2
9.65km at a steady pace, and the rest is a cooldown.

Used an energy gel before the run, with some water.
Didn't take water during the run.

Energy gel used: GU Lemon Sublime.

Easy run, made it from AKL to Cape Reinga!

October 21, 2021
Gear: ASICS Gel-Kayano Lite 2
Progress from Aug 12th to today :)

Recovery run

October 20, 2021
Gear: ASICS Gel-Kayano Lite 2
What I learnt about chest mount heart rate monitor today is that if you don't wear it tight enough that it doesn't slip when you deep breathe out, expect it to slip during high intensity runs.

I had mine slip down once during the last phase of Lactate threshold guided test run and twice during fartlek run πŸ€¦β€β™‚οΈ

Will be wearing it tighter next time.

Fartlek run

October 20, 2021
Gear: ASICS Gel-Kayano Lite 2

Lactate threshold guided test - 170

October 20, 2021
Gear: ASICS Gel-Kayano Lite 2
Got my HMR pro today. So I started off my week 9 training with a lactate threshold guided test.
The threshold was detected at 170 BPM.
Now I'll have better HR zones :)
Cooling down now. Will do a fartlek run after this.

Long run - End of week 8

October 18, 2021
Gear: ASICS Gel-Kayano Lite 2
New 5k PR! 24:25 😍 this was my first sub 25 minute 5k.

Used 1 energy gel before the run.
GU caffeine free energy gel - strawberry and banana flavor.

Taste wise I liked the GU energy gel more than the Pure ones. GU gels are thicker too.

I did not take a water bottle with me on this run.

Easy Run

October 17, 2021
Gear: ASICS Gel-Kayano Lite 2

Recovery Run

October 15, 2021
Gear: ASICS Gel-Kayano Lite 2

Tempo run

October 14, 2021
Gear: ASICS Gel-Kayano Lite 2
Warm Up || 9.66km at Tempo Pace || Cooldown

Easy Run

October 13, 2021
Gear: ASICS Gel-Kayano Lite 2
For the first 45 minutes, I tried my best to keep my HR between Z2 and Z3.
It was getting ridiculous and way too easy, even when I ran at 7:30/km pace the HR monitor was hitting Z5.
I took off my watch and poured water over the HR sensor. It was recording better after that. πŸ€¦β€β™‚οΈ

I've decided that until I get my chest strap HR monitor I'm going to ignore zone training. It is just not very reliable. (I've ordered a HRM Pro from garmin). Will be finding out my LTHR and my correct HR zones soon.

I also just realized that my garmin HR zones are different than the one that strava shows. I'll change my garmin zones to match strava for now.

Supplement to the long run to make it 21.09km

October 11, 2021
Gear: ASICS Gel-Kayano Lite 2

Long Run - End of Week 7

October 11, 2021
Gear: ASICS Gel-Kayano Lite 2
Damn, I thought this would be my first sub 2hr half marathon. Didn't see the distance before stopping the activity πŸ€¦β€β™‚οΈ
Ran another 1k after this separately.

Realized that this was only short of 190 meters to a half marathon.
Which means I just have to add 1 minute 1 second to this run based on my 1k run after this.

So that brings it to 1:57:20! 😍😍
This is my first sub 2hr half marathon.
Feeling fantastic! πŸ˜ƒ

Which means I already ran a sub 2hr half marathon!

I used 2 energy gels in this run, and 500 ml of water.

First energy gel at 40min mark, 2nd at 1hr 30min mark.

No energy gel before the run.

Looking back, I feel there were definitely sections where I could have avoided the walking breaks,

I was following the pace pro strategy on this course, I was more than 1 minute ahead of time.
Just did not know that it would end up showing 20.09 as the distance.
The course distance is 21.09.

Easy Run ✌️ (air quotes πŸ˜‚)

October 9, 2021
Gear: ASICS Gel-Kayano Lite 2
This was supposed to be a 40 min easy run in Z2. But at 37min when the podcast I was listening to ended, I said, "Ok google play queen on Spotify", it started off with Bohemian Rhapsody. I went like, now I can't stop for another 6 minutes.
Before I knew, that 6 minutes turned into another 40 minutes.
I did not use energy gel for this run,
But I guess some music can give you the same type of energy that an energy gel can 🀫 πŸ˜‚

Also, I didn't pay much attention to my watch today, instead I ran at what pace felt easy for me for certain sections of the run so the heart rate zones are a bit all over the pace.

Speed Workout

October 8, 2021
Gear: ASICS Gel-Kayano Lite 2
Warm Up
6 sets of 1.6km rep at Speed Pace 5:24 to 5:34 /km
3 minute rec jog at 6:53 to 7:26 /km between each rep
Cooldown

Used the Mango juice flavored energy gel by Pure 5 minutes before the run.
Consumed 500ml water during the run.
Took a few walk breaks to lower my heart rate.

Overall, it was a good run.

Progression Run

October 5, 2021
Gear: ASICS Gel-Kayano Lite 2
This will be the 2nd recovery week in the training.

Ran the last 20 minutes at a faster pace.

I used an energy gel for the first time in this run.
It was the Orange juice flavored energy gel by Pure.

Had the gel 5 minutes before the run, with 300ml of water.

During the run I had 500ml of water which had a tea spoon of pink himalayan salt mixed in it.

This energy gel was a pass βœ… had no funny side effects.
I'll be trying out other flavors of energy gels in my upcoming runs.
All the energy gels that I've purchased are caffeine free.

Long run - End of week 6

October 3, 2021
Gear: ASICS Gel-Kayano Lite 2
Between 5:30 to 7:00/km for the majority of the run.
Faster than race pace for the last 20 minutes.

And hey, I hit a new PB for a half marathon on this run! πŸ˜ƒ

Aids used: 1 bottle of 750ml powerade zero. Took 3 drink breaks.

Recovery Run

October 1, 2021
Gear: Vivobarefoot Primus lite 2
Used the barefoot shoes for this run

Tempo Intervals

October 1, 2021
Gear: ASICS Gel-Kayano Lite 2
4 laps of 3.2km at 5:00 to 5:30/km pace
With 4 minute recovery run between each lap at 6:00 to 6:30/km pace.

Fartlek run

September 28, 2021
Gear: ASICS Gel-Kayano Lite 2
Felt very strong today.
I can feel the improvement.
No sign of fatigue after this run.

Long run - End of week 5

September 27, 2021
Gear: ASICS Gel-Kayano Lite 2
Was a bit nervous about this. This was my first run following Garmin Pace Pro Strategy. The target was 2:15:00 but I finished a little faster than that. Feeling strong.

Easy Run

September 26, 2021
Gear: ASICS Gel-Kayano Lite 2

100m sprint

September 25, 2021
Gear: Vivobarefoot Primus lite 2
New PB 16 seconds!

100m sprint

September 25, 2021
Gear: Vivobarefoot Primus lite 2
17 seconds

Easy Run

September 24, 2021
Gear: Vivobarefoot Primus lite 2

Speed Workout

September 24, 2021
Gear: ASICS Gel-Kayano Lite 2
Warm Up
6 sets of 1.6km rep at Speed Pace 5:24 to 5:34 /km
3 minute rec jog at 6:53 to 7:26 /km between each rep
Cooldown

Progression Run

September 22, 2021
Gear: ASICS Gel-Kayano Lite 2

Easy Run

September 19, 2021
Gear: ASICS Gel-Kayano Lite 2
Easy run for low aerobic training

Tempo Run

September 17, 2021
Gear: ASICS Gel-Kayano Lite 2
45 mins at temp pace and then a light jog and short walk for recovery.

Easy Run

September 14, 2021
Gear: ASICS Gel-Kayano Lite 2
It was easy, feeling strong.

Long bay Long run - End of Week 3

September 12, 2021
Gear: ASICS Gel-Kayano Lite 2
I pushed to 19km today to make the weekly total reach 50kms

Easy Run

September 11, 2021
Gear: ASICS Gel-Kayano Lite 2
Ran for 1 hour between 6.17 to 6.50 pace. Finished off with a slower pace cooldown.

Speed Workout

September 10, 2021
Gear: ASICS Gel-Kayano Lite 2
Only did 2 sets of it.

Progression run

September 7, 2021
Gear: ASICS Gel-Kayano Lite 2
Start with 10 to 20 minutes of 6:17 to 6:50 /km

Finish the last 20 minutes at half-marathon pace or faster
5:35/km or faster

Long Run at Long Bay πŸ˜„ - End of Training Week 2

September 5, 2021
Gear: ASICS Gel-Kayano Lite 2
I took 2 short breaks in this run to drink a bit of electrolyte. Finished the run with a max effort sprint. It felt great. Not feeling tired after this run.

Easy Run

September 5, 2021
Gear: ASICS Gel-Kayano Lite 2
A little windy, but I felt a lot stronger today than my last run against the wind.

Remainder of the tempo interval run

September 2, 2021
Gear: ASICS Gel-Kayano Lite 2
Luckily the Google Fit app has recorded the full run.
But I'll only account for the remaining 4.3km here

Tempo interval run

September 2, 2021
Gear: ASICS Gel-Kayano Lite 2
Unfortunately my watch which was tracking this run, ran out of battery. And my earphones died on me too. This run was actually 10.24km long.
I'll add another manual activity for the rest of the run.

The major part of the run was the tempo intervals which was at my race pace. That part was tracked fully here.

The part that wasn't tracked was at a easy pace.

Easy Run

August 31, 2021
Gear: ASICS Gel-Kayano Lite 2
Although it was fun to run with the wind, running against it took a bit more effort than I expected.

Long run - End of training week 1

August 30, 2021
Gear: ASICS Gel-Kayano Lite 2
I had to run for 1h 30m

At a pace between 6.18 and 7.04 /km

Saturday easy run

August 29, 2021
Gear: ASICS Gel-Kayano Lite 2
Felt really good about this run. I managed run at a constant pace without stopping or slowing down.

And there was also some rain along the way.

Cruise Interval run

August 26, 2021
Gear: ASICS Gel-Kayano Lite 2
Pretty good. My longest run in this training so far.

Easy run, 40 to 50min

August 25, 2021
Gear: ASICS Gel-Kayano Lite 2

Fartlek run

August 24, 2021
Gear: ASICS Gel-Kayano Lite 2
Start with 10 to 20 minutes of 6:17 to 6:50 /km



10 to 12 - 1 minute rep at 5:05 to 5:17 /km

1 minute jog at 6:53 to 7:26 /km between each rep



End with 10 to 20 minutes of 6:17 to 6:50 /km



Total - 50m - 1h 10m

Afternoon easy 40min run

August 23, 2021
Gear: ASICS Gel-Kayano Lite 2
On this run I ran without music and headphones. It felt different. I should do this more.

Evening run

August 22, 2021
Gear: ASICS Gel-Kayano Lite 2
I used a metronome during the run, started at 130 bpm then went upto 180 bpm increasing 5bpm every 20 sec. Then I ran at 180 for a while, then dropped down to 160 and then after 3 minutes went upto 170 amd stayed there for the rest of the run.
This is my first recorded run where I crossed 5km under 30 minutes. Feeling happy.

Birthday run

August 20, 2021
Gear: ASICS Gel-Kayano Lite 2
Amazing! #canthurtme #davidgoggins

Evening short run

August 17, 2021
Gear: ASICS Gel-Kayano Lite 2

Treadmill run, Recovery run

August 17, 2021
Gear: ASICS Gel-Kayano Lite 2
It was a decent run with elevation gain of 123m

Distance tracked via fitbit

Run home after getting covid jab

August 14, 2021
Gear: ASICS Gel-Kayano Lite 2

Run to get my 2nd covid jab

August 14, 2021
Gear: ASICS Gel-Kayano Lite 2
Terrific!

Run from pitapit to work

August 13, 2021
Gear: ASICS Gel-Kayano Lite 2
A short run back to work after lunch

Evening run after work, ShoeScience Albany RunFitFamily #1

August 12, 2021
Gear: ASICS Gel-Kayano Lite 2
Starting off at smaller distance and slowly building stamina

Run from work to PitaPit

August 12, 2021
Gear: ASICS Gel-Kayano Lite 2
A short run before my lunch