Gear: Nike Pegasus 38
Filed Under #runs
Easy Run - BBCM Winter Loop #4
August 9, 2022
Gear: Saucony Endorphin Speed 2
Long Run with Tempo Surges with MetroRun #9 - End of Training Week 9
August 7, 2022
Gear: Saucony Endorphin Speed 2
Finally hit a 120km week 😃🙌
I'm pleased that I could safely hit this mileage with workouts and tempo runs.
I'm not gonna work towards hitting 160 for AKL marathon training. I'll try it after the marathon.
For now I have decided that it is better for me to focus on quality workouts than focusing on mileage.
RIP to Relative Effort this week 😂
Finally hit a 120km week 😃🙌
I'm pleased that I could safely hit this mileage with workouts and tempo runs.
I'm not gonna work towards hitting 160 for AKL marathon training. I'll try it after the marathon.
For now I have decided that it is better for me to focus on quality workouts than focusing on mileage.
RIP to Relative Effort this week 😂
Threshold Run
August 7, 2022
Gear: HOKA ONE ONE Mach 5
Easy Run - Exploring Cornwall Park
August 6, 2022
Gear: Nike Pegasus 38
Tempo Run with ShoeScience Albany RunFitFamily #13 - Course PB
August 5, 2022
Gear: HOKA ONE ONE Mach 5
New LTHR pace 4:07/km @178bpm
New LTHR pace 4:07/km @178bpm
8x 1m Fartlek Run, 3m jog rec
August 5, 2022
Gear: HOKA ONE ONE Mach 5
New LTHR pace 4:10/km @175bpm
New LTHR pace 4:10/km @175bpm
Warmup Run
August 5, 2022
Gear: HOKA ONE ONE Mach 5
Easy Run with workmates
August 4, 2022
Gear: Nike Pegasus 38
That Tempo Run where I ran around 6 roundabouts 🤪
August 3, 2022
Gear: Nike Pegasus 38
I always wanted to run a loop around those 6 roundabouts (zoom into the map to see), today I decided to do it 😂 I'm sure the motorists were puzzled 🤭
Threw in [email protected] legs felt great today
Another slow down in LTHR pace, it's now at 4:14/km @175bpm
I always wanted to run a loop around those 6 roundabouts (zoom into the map to see), today I decided to do it 😂 I'm sure the motorists were puzzled 🤭
Threw in [email protected] legs felt great today
Another slow down in LTHR pace, it's now at 4:14/km @175bpm
10x 15s Strides on a slight incline
August 2, 2022
Gear: Nike Pegasus 38
Easy Z2 Run
August 2, 2022
Gear: Nike Pegasus 38
BBCM Winter Loop #3 - Easy Run
August 2, 2022
Gear: Nike Pegasus 38
Te Ara Tahuna Estuary cycleway and walkway-Hibiscus Coast Highway-Weranui Road - Long Run with Surges
July 31, 2022
Gear: Saucony Endorphin Speed 2
Wokeup to a Pacers nightmare, I'm embarrassed to share that I had agreed to pace for 5:30/km for a 5k and 10k race today, but I wokeup too late to pace for either of those events 🤦♂️, on the contrary I slept for 9 hrs in what seems to be the best sleep of the week.
Won't let it happen next time, and I still need some trail shoes 🧐
Today's long run was moderate with some surges. I wouldn't recommend this course to anyone as certain parts of this course makes you run too close to cars on a 80km/hr road. There were other parts which were beautiful though.
Wokeup to a Pacers nightmare, I'm embarrassed to share that I had agreed to pace for 5:30/km for a 5k and 10k race today, but I wokeup too late to pace for either of those events 🤦♂️, on the contrary I slept for 9 hrs in what seems to be the best sleep of the week.
Won't let it happen next time, and I still need some trail shoes 🧐
Today's long run was moderate with some surges. I wouldn't recommend this course to anyone as certain parts of this course makes you run too close to cars on a 80km/hr road. There were other parts which were beautiful though.
10x Strides
July 30, 2022
Gear: HOKA ONE ONE Mach 5
Hoka mach 5 feels great for speed work too. Feels comfortable while running fast. Good energy return ✅
Hoka mach 5 feels great for speed work too. Feels comfortable while running fast. Good energy return ✅
Easy 90m Run with Hoka Mach 5
July 30, 2022
Gear: HOKA ONE ONE Mach 5
Loving these shoes so far. They feel very reliable. They don't make want to run fast, perfect for long runs. 💯% recommend these.
Loving these shoes so far. They feel very reliable. They don't make want to run fast, perfect for long runs. 💯% recommend these.
Easy Run
July 29, 2022
Gear: Nike Pegasus 38
Tempo 10k Run with ShoeScience Albany - #12
July 29, 2022
Gear: Nike Pegasus 38
Felt some tingling pain in my upper back in the first few Ks, but I felt okay after that.
Will resume training plan tomorrow. (continuing with recovery week)
Skipping Yasso 800s this week.
Felt some tingling pain in my upper back in the first few Ks, but I felt okay after that.
Will resume training plan tomorrow. (continuing with recovery week)
Skipping Yasso 800s this week.
Sprint Workout
July 26, 2022
Gear: Saucony Endorphin Pro 2
15m warmup
10x 10s @ 2:30/km or faster, 3m rest recovery
10m cooldown
15m warmup
10x 10s @ 2:30/km or faster, 3m rest recovery
10m cooldown
Warmup Run
July 26, 2022
Gear: Saucony Endorphin Pro 2
Easy Run - End of Week 7
July 25, 2022
Gear: Saucony Endorphin Speed 2
Just me, music, rain and wind
Couldn't hit 120 again but not disappointed as I could do lots of Tempo runs this week :)
Up next: Recovery week
Just me, music, rain and wind
Couldn't hit 120 again but not disappointed as I could do lots of Tempo runs this week :)
Up next: Recovery week
Long Run @ Riverhead Forest
July 23, 2022
Gear: Saucony Endorphin Speed 2
Course inspired by Gene Andrews
What an epic adventure. I think I should get some trail running shoes next.
Course inspired by Gene Andrews
What an epic adventure. I think I should get some trail running shoes next.
Up Tempo 10k with ShoeScience Albany #11
July 22, 2022
Gear: Saucony Endorphin Speed 2
Tempo 10k - LTHR pace slowed down to 4:10/km @176 bpm :/
July 21, 2022
Gear: Saucony Endorphin Speed 2
That's what you get for running back to back tempo runs when the original plan was to run easy or rest today :/
The workout still felt good. So I'll take it.
Also ran in the rain today, it wasn't as bad as I thought it would be. Won't let the rain stop me from hitting my weekly target this week 😁
That's what you get for running back to back tempo runs when the original plan was to run easy or rest today :/
The workout still felt good. So I'll take it.
Also ran in the rain today, it wasn't as bad as I thought it would be. Won't let the rain stop me from hitting my weekly target this week 😁
Tempo Run with Body Evolution Method
July 21, 2022
Gear: Saucony Endorphin Speed 2
This was a free Rebuild and Run session with BEM, @body_evolution_method on Instagram
This was a free Rebuild and Run session with BEM, @body_evolution_method on Instagram
4x Strides
July 21, 2022
Gear: Nike Pegasus 38
Tempo Run - LTHR dropped to 178bpm, 4:05/km
July 21, 2022
Gear: Nike Pegasus 38
Running tempo before full recovery leads to a slow down in LTHR pace :/
Running tempo before full recovery leads to a slow down in LTHR pace :/
Recovery Run - 5k O&B
July 19, 2022
Gear: Saucony Endorphin Speed 2
Easy Run, BBCM Winter Loop #2
July 19, 2022
Gear: Saucony Endorphin Speed 2
Started off fast to catch up with the group as I was late to the party 😅
Started off fast to catch up with the group as I was late to the party 😅
Tempo Run
July 18, 2022
Gear: Nike Pegasus 38
Legs felt fresh today due to the lowered mileage from last week 😁
Legs felt fresh today due to the lowered mileage from last week 😁
Fast Finish Long Run - Chapel Road-Pakuranga Rotary Path-Ti Rakau Drive - End of Week 6
July 17, 2022
Gear: Nike Pegasus 38
I didn't hit the planned mileage of 120km. But was able to pick up the intensity this week, so I'm happy with that 😄
Had a pleasant long run today.
This route was generated by Strava.
There was a path closure along this run, had to work around it.
During the fast pace, 4:15 to 4:20/km felt comfortable.
I didn't hit the planned mileage of 120km. But was able to pick up the intensity this week, so I'm happy with that 😄
Had a pleasant long run today.
This route was generated by Strava.
There was a path closure along this run, had to work around it.
During the fast pace, 4:15 to 4:20/km felt comfortable.
Easy Run - Avg HR 145
July 16, 2022
Gear: Nike Pegasus 38
Easy Run
July 14, 2022
Gear: Nike Pegasus 38
Just in case I chicken out of running with ShoeScience Albany this evening due to weather 😅
Just in case I chicken out of running with ShoeScience Albany this evening due to weather 😅
6x Yasso's 800m Repeats - New LTHR 4:02/km @ 180bpm
July 14, 2022
Gear: Nike Vaporfly Next% 2
800m Goal time: 3:00
7m warmup
800m repeats with rec equal to lap time,
Repeat until failure to hit goal time.
Cooldown until 10k
Only managed to get to lap 6 today.
Will improve on this.
800m Goal time: 3:00
7m warmup
800m repeats with rec equal to lap time,
Repeat until failure to hit goal time.
Cooldown until 10k
Only managed to get to lap 6 today.
Will improve on this.
4x Strides
July 14, 2022
Gear: Nike Vaporfly Next% 2
Warmup Run
July 14, 2022
Gear: Nike Vaporfly Next% 2
Recovery Run - Avg HR 139
July 14, 2022
Gear: Nike Pegasus 38
Practicing the art of letting the pace come to me naturally rather than starting too fast
Practicing the art of letting the pace come to me naturally rather than starting too fast
Cooldown
July 13, 2022
Gear: Nike Pegasus 38
10x Strides
July 13, 2022
Gear: Nike Pegasus 38
Easy Run - My first running shoes to cross 800k - Nike Pegasus 38
July 13, 2022
Gear: Nike Pegasus 38
These shoes felt a bit flat at the start of the run, I was feeling a slight pain in the calf of my left leg so I started off at a slow pace.
As the run progressed I felt better and my pace naturally settled closer to 5:00 m/km pace.
These are my first pair of shoes to cross 800k, looking at the tread there's still quite a bit of rubber left. I'm surprised by how long these shoes last.
These shoes felt a bit flat at the start of the run, I was feeling a slight pain in the calf of my left leg so I started off at a slow pace.
As the run progressed I felt better and my pace naturally settled closer to 5:00 m/km pace.
These are my first pair of shoes to cross 800k, looking at the tread there's still quite a bit of rubber left. I'm surprised by how long these shoes last.
Recovery Run with Kelly, End of Training Week 5
July 10, 2022
Gear: Saucony Endorphin Speed 2
Long Run with MetroRun #8, Mangere Bridge Watercare Walkway
July 10, 2022
Gear: Saucony Endorphin Speed 2
4x Strides
July 9, 2022
Gear: Nike Pegasus 38
Easy Run with 1 mile tempo
July 9, 2022
Gear: Nike Pegasus 38
Spent the whole week recovering from the Tuesday's 20k run with the vaporfly 🤦♂️
Spent the whole week recovering from the Tuesday's 20k run with the vaporfly 🤦♂️
Easy Run
July 9, 2022
Gear: Nike Pegasus 38
Treadmill 4k
July 8, 2022
Gear: Nike Pegasus 38
That's it 16 for the day
I tried the 20 km/hr speed for a short while towards the end of this run.
Everything except my shoes was wet from the sweat.
Would have been better off running in the rain. Oh well.
That's it 16 for the day
I tried the 20 km/hr speed for a short while towards the end of this run.
Everything except my shoes was wet from the sweat.
Would have been better off running in the rain. Oh well.
Treadmill 6k 2
July 8, 2022
Gear: Nike Pegasus 38
Having a bit of stomach cramping at 6k due to the snacks I had before the run, so I split up the runs.
Treadmill run feels so hard 🥵
Having a bit of stomach cramping at 6k due to the snacks I had before the run, so I split up the runs.
Treadmill run feels so hard 🥵
Treadmill 6k
July 8, 2022
Gear: Nike Pegasus 38
Easy Run
July 6, 2022
Gear: Saucony Endorphin Speed 2
Didn't feel good at the start, but felt better as the run progressed.
Didn't feel good at the start, but felt better as the run progressed.
Next%2 Threshold Run
July 5, 2022
Gear: Nike Vaporfly Next% 2
3k warmup
14k building upto threshold
3k cooldown
Just 1 run later this shoe has already taken quite a beating.
What's amazing is that my legs feel great after such a hard effort run. Vaporfly Next% 2 is def OP. I don't feel this good when I run with Endorphin Pro 2.
No water/gels during this activity
3k warmup
14k building upto threshold
3k cooldown
Just 1 run later this shoe has already taken quite a beating.
What's amazing is that my legs feel great after such a hard effort run. Vaporfly Next% 2 is def OP. I don't feel this good when I run with Endorphin Pro 2.
No water/gels during this activity
My first taste of Vaporfly Next% 2
July 4, 2022
Gear: Nike Vaporfly Next% 2
What magic is this 🤯
These shoes feel so good
Will take them for a longer run tomorrow
What magic is this 🤯
These shoes feel so good
Will take them for a longer run tomorrow
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.
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" 😂
Invalid RE and TE.
Finished fast.
No HRM pro, HR data invalid.
Here I am running easy and enjoying my run,
Garmin be like, "heart rate 190" 😂
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
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
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.
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 🤗
Felt strong throughout the run
Another fun run with MetroRun 🤗
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.
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.
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
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.
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.
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. 😁
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! 😃
I paced the 6:00/km group. We finished right on target 🎯
I got pace a group of runners for the first time! 😃
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.
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.
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.
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.
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 🌧️
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.
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.
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 😃
HR nice and low 😃
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.
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
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
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 run for her
Long Easy Run
June 5, 2022
Gear: Nike Pegasus 38
Tried Dion Blundell 's usual route :)
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
(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 ✅
Went out too fast on the first lap, 1:10
And paid the price later, 5s slower than first attempt. Lesson learnt ✅
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!
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! 😃
39, 37, 35, 33 😍
Happy Global Running Day! 😃
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
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.
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
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 🏃
Running slow to get fast 🏃
Treadmill Recovery Run
May 24, 2022
Gear: Vivobarefoot Primus lite 2
34m @8km/h
Low HR, high cadence
3% incline, vert 136
Barefoot shoes
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
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.
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
🤔 GPS doesn't work very well at Victoria Park with all those trees.
Ran in 3 slightly different routes around the park.
🤔 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
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
(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
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
(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
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
(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
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.
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! 😃
May 8, 2022
Gear: Nike Pegasus 38
This run also rounds off my mileage for this week to 90km :)
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
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
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
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
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.
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
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
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
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!
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.
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
Top speed 2:02/km
Easy 5.55k Run
April 6, 2022
Gear: Saucony Endorphin Speed 2
Ended with some rain ☔
Ended with some rain ☔
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
No pain or signs of injury. Feeling good enough to resume training :D
My first Marathon! 😃 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 :)
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
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
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 🤦♂️
Garmin why do you do this 😭
I got 4.1 Aerobic tempo effect from this run because of the 12 seconds in Zone 3 🤦♂️
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
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 😂😂😂
I was drenched by the time I got home.
Ran another 5km on treadmill after this run.
Calling it rain tempo because I was running easy until it started raining 😂😂😂
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
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.
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.
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
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 :)
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 🥵
Still got a tempo effect from this workout.
Might run again in the evening.
Keeping HR low is so hard when it is hot outside 🥵
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.
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 :)
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 😁
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
2nd lap felt better and faster than the first lap
Long Easy Z2 Run
February 27, 2022
Gear: Saucony Endorphin Speed 2
Feeling stronger
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
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
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
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.
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
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
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
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
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.
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
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 :)
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
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 😂😂
I know this doesn't translate to performance on road running. But I'm still happy with this :)
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 😂😂
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
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
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
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.
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.
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
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
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.
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
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.
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! 😃
I'm running extra to reach the Coromandel before New Year's Eve.
29.87km to go! 😃
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.
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
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.
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
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.
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.
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.
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
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. 💪
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. 💪
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.
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 🥵
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.
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 🥵
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.
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
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
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.
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 😃
My legs feel great today.
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 😃
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.
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
Today I ran with a friend, J
Progression run + Long Easy Run
November 28, 2021
Gear: Brooks Adrenaline
Higher temp than usual 🥵
Higher temp than usual 🥵
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
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
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.
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.
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
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.
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.
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.
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 :)
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.
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 🥵
Weather was hot so I cut it short 🥵
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
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
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.
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.
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.
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.
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.
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 😃
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 🥵
👎👎 For running with a kathmandu rain hiking jacket.
I'm waiting for my running jacket to arrive.
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 😃
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 🥵
👎👎 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.
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.
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. 😃 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.
Attempted Gills road ascent for the first time. Can't believe I could run it without stopping. 😃 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.
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 :)
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 🤦♂️
Will be wearing it tighter next time.
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 🤦♂️
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.
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.
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
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. 🤦♂️
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.
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. 🤦♂️
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 🤦♂️
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! 😃
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.
Damn, I thought this would be my first sub 2hr half marathon. Didn't see the distance before stopping the activity 🤦♂️
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! 😃
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 😂)
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 🤫 😂
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.
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 🤫 😂
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.
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 ✅ 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.
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 ✅ 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! 😃
Aids used: 1 bottle of 750ml powerade zero. Took 3 drink breaks.
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! 😃
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
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.
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.
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.
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!
New PB 16 seconds!
100m sprint
September 25, 2021
Gear: Vivobarefoot Primus lite 2
17 seconds
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
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
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.
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.
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
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.
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.
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
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 😄 - 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.
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.
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
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.
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.
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
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.
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.
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
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.
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.
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
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
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!
Terrific!
Run from pitapit to work
August 13, 2021
Gear: ASICS Gel-Kayano Lite 2
A short run back to work after lunch
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
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
A short run before my lunch