Wari Wahab ran: Freeway to 10K runnin...

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  • 3 miles
  • 00:34 time
  • 10:24 pace
  • 494 calories
  •  
  •  
  • 156 ft climb
  • 176 max hr
  • 159 avg hr
    • Currently 5/5 Effort.
    effort 5/5
 
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great FW210KW1D1 5.2 km 00:34 10:24 pace

Freeway to 10K running program week 1 (the one I told Norlinda to do). Doing this just to try increase my pace for 10K if ever possible :) On the second half, Izat followed me. So I was showing him what intervals is all about. While I was tired out, working hard and sweating like a pig, the bugger was just warming down :P

This week it's 5 times of 4 minute runs with 2 minutes rest intervals. 4 minutes felt like eternity while the 2 minutes rest was too short :) And the last 4 minutes, man I was struggling. Hope it's easier in two days time.

Details @ http://connect.garmin.com/activity/47002491

over 1 year ago via Garmin

Gear
Effort
  • Currently 5/5 Effort.
Calories
494
  • Selly Selina
    Selly Selina
    Selly Selina

    wah! sudah maju dan laju ;) keep it up!

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    And suffer.. I keep telling Izat that the 4 minutes felt like hell, look at the time, crap, just 1 minute.. Then look again, sheesh, 1:30 only.. heheh

    over 1 year ago • Like

  • Selly Selina
    Selly Selina
    Selly Selina

    sounds like me! heh heh. esok my turn pulak to suffer. harap tak terpengsan tengah jalan sudah!

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    Good luck to your suffering :)

    over 1 year ago • Like

  • Eve C.
    Eve C.
    Eve C.

    Good job with the intervals!

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    Thanks Eve

    over 1 year ago • Like

  • Agus K.P
    Agus K.
    Agus K.

    Good workout Wari...Will only makes you stronger...not my favourite-intervals! =)

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    @Agus, I think I like intervals, as it gives you some much needed rest time in between. Also I can consider Jeff Galloway's method of run/walk system as an interval based running system.

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    I just realized, this is my 5K PR if I'm not wrong :)

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    Yup, just checked my Endomondo stats, 5K @ 32m:01, best timing ever :)

    over 1 year ago • Like

  • Selly Selina
    Selly Selina
    Selly Selina

    congrats! i wanna try these intervals one fine day. where'd u get em from again?

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    They are actually beginner intervals, for people trying to run 5K, 8K or 10K for the first time. Of course, you can revisit them to start improving on your timings. The tables for the 10K program is @ http://www.djsteveboy.com/fw210koutline.html (just ignore the BPMs) and count the run steps. You can start at any week # if you are comfortable starting at the advanced stages. Week 1 is about 5K, and Week 10 is an hour of running. Music, if you want - http://www.djsteveboy.com/intervals.html

    over 1 year ago • Like

  • Selly Selina
    Selly Selina
    Selly Selina

    me no likey to run with music

    over 1 year ago • Like

  • Izat
    Izat Great Performance
    Izat Great Performance:

    Alhamdulillah it's was your 5K PR yesterday. Did I somehow motivate u to run faster ? Maybe we can try to go a bit faster next time ?

    over 1 year ago