467 total / 0 in 2018

My current goal is to get back my fitness level to running 5km in 25 minutes.

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Paul logged 467 miles.

Last workout over 3 years ago. Help get them back on track!

  • 0 miles
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  • This Week time period


  1. RUN
    good 5.1 km 00:31 09:54 pace

    Great run and felt as if I could have done a bit more but did not to push it.

  2. RUN
    alright 2nd evening run of the week 3.2 km 00:06:12 03:07 pace

    Again this was not a great run but it still felt good to get a mile or two done. Hopefully I'll get out for another run this week and increase by maximum weekly mileage.

  3. RUN
    alright Evening run 2.9 km 00:19 10:41 pace

    This was disappointing run as I had hoped to get 4km or more. However the wind was quite strong pushing aganst me. While I was hydrated it could have been better and I did not take anything to give... read more

    • Liamo
      Liamo Nice Job
      Nice Job:

      Hey Paul, every km counts!

      almost 4 years ago

    • Paul H.
      Paul H.

      Thanks. I'm happy just to be getting the running in and happy to wait for my body to respond to the training. Each week I'm aiming to either increase the overall distance for the week or in a single run.

      almost 4 years ago Like

  4. RUN
    good Saturday morning run 4 km 00:26 10:21 pace

    Got out on a Saturday morning. Felt great and had a banana for fuel 15 minutes beforehand. I had a route in my head but changed it to extend the run as I was feeling strong and relaxed. Very happy... read more

  5. RUN
    good Ran home from work 4 km 00:27 10:50 pace

    Started off and as usual the wind was against me for the first few 100 metres. I felt as if I had more energy than previously. Legs still tired and various lactic acid stitches but was able to work... read more

  6. RUN
    blah 2nd run from work during the ... 3 km 00:21 11:05 pace

    I thought I was refreshed enough for this run but this felt quite tough. Only managed a short run. However with this run I increased my weekly mileage, achieving my second goal for the week.

  7. RUN
    alright Run from work 3.8 km 00:26 10:51 pace

    Very happy with this run. My legs felt fine from the small run on Sunday. I think the stretching and using roller on muscles after the run. I wanted to stop once I had receached my previous distanc... read more

    • Liamo

      Everyone says that foam rolling helps, so it must be true! I should try it some time.

      Do you realise that for your next run you are not allowed to do less than 3.8 km?

      almost 4 years ago Like

  8. RUN
    alright Sunday morning run - 2nd of t... 2.6 km 00:17 10:46 pace

    I got out for a 2nd run this week. It was not planned and I had just eaten breakfast so was probably not the best time. My belly felt sore from what was probably lactic acid build up? I had to real... read more

    • Liamo

      Have you tried running before breakfast? It is a good way to get the body to rely on fat rather than glucose for energy - although that may only be true for longer runs. In any case, it feels good to reward yourself with a hard-earned breakie.

      almost 4 years ago Like

    • Paul H.
      Paul H.

      At this point it's more about seizing an opportunity when I get it. Three small kids don't exactly allow too much plannning! I'm hoping to run home from work most days when I get the mileage up.

      almost 4 years ago Like

  9. RUN
    tired Ran from work to home 3.3 km 00:22 10:57 pace

    First run of the new year and hopefully a new fitness regime. It was very tough and only managed 3.3km of the 5km I'd hoped to do. I ran/walked the rest of the way home. I wore a backpack with... read more

    • Liamo

      Good on you Paul ! Looking forward to getting daily (?) updates.

      almost 4 years ago Like

    • Paul H.
      Paul H.

      I would love to be doing something daily but I'm a bit away from that yet! It will be a slow, long road back to fitness.

      almost 4 years ago Like

    • Liamo

      Slow and easy does it... Good luck to you!

      almost 4 years ago Like

  10. RUN
    good Third session at 11kph on tre... 5.5 km

    1% gradient on the treadmill
    9kph for 5 min warm up
    11kph for 23 min (up from yesterday)
    5 min cool down

  11. RUN
    good Second go at 11kph on treadmill 5.6 km

    1% gradient on the treadmill
    9kph for 5 min warm up
    11kph for 20 min 15 sec (up from yesterday)
    9kph for 2 min
    10kph for 2 min
    5 min cool down

  12. RUN
    good Treadmill session 5.6 km

    It's amazing what you can do when ou forget what you're not capable of!
    9kph for 5 min warm up
    11kph for 18 min (I forgot that I had trouble at 10.9kph and just went for 11kph)
    9kph for 2... read more

  13. RUN
    alright Sat afternoon treadmill run 3.5 km

    Just a quick run on the treadmill as I didn't feel up to facing outside!

  14. RUN
    alright Attempting a new interval 3.5 km

    i didn't really feel it going into the session as I had a tough morning so I think my mind wasn't focussed enough
    - 9kph for 5 min warmup
    - 13, 12, 11, 10kph for 1 min each
    - 9kph for 2 m... read more

  15. RUN
    good Interval training on treadmill 5.6 km

    Decided to reduce my speed during the intervals so I could go further:
    - 1% incline
    - 9kph for 5 min warmup
    - 12kph for 3 min and 9kph for 1 min 30 sec
    - 12kph for 2 min 30 sec and 9kph for 1 min 1... read more

  16. RUN
    alright Interval session 5.57 km

    9kph for 5 min warmup
    13kph for 3 min
    9kph for 1 min 30 sec
    13kph for 2min 30 sec
    9kph for 1min 15 sec
    13kph for for 1 min (should have been 2)
    9kph for 5 min
    9.5kph for 5 min
    Alternated between 9 ... read more

  17. RUN
    alright Hit the limit at 10.9kph 5.51 km

    9kph warm up for 5 mins
    10.9kph for 11 minutes (getting worse)]
    9kph for 2 min
    9.5kph for 5 min
    10kph for 4 min

    Getting worse at 10.9kph pace so will look at trainging diferent to get around it.

  18. RUN
    alright second attempt at 10.9kph 3.8 km

    9kph for 5 min warmup
    10.9 for 14kph for 14 min 30 sec (slow then Tuesday).
    Cool down.