4.69 KM (1.69 KM Speed Walk) + Short Run (3 KM)

Since I went out on Friday and Saturday, I didn’t get much exercise, though I walked and danced quite a bit. While I went to bed at 6AM two days in a row, I went to bed at 8PM last night and got up at 6:30AM. Even with this long amount of sleep, I was still a bit tired during the day. I usually catch up on sleep on the weekend, but when you go to bed so late, it’s hard to sleep the whole day away, especially when you’ve got work to get done.

My app Weather HD told me that it was 14C outside, but it felt a lot colder. Nevertheless, I went out in shorts, t-shirt and my hardshell Arc’Teryx Alpha SV. I could have done with something more breathable, but I have learned that the Alpha SV can quickly form an isolating heat barrier, thanks to the air pockets inside, making it useful in cold weather running. I felt a slight tenderness on my left heel. I don’t know what I did, but it was probably from the weekend.

The run went well and I took less breaks than last week. I completed the 3KM in 22: 22, with a pace of 7:44 min/km, which isn’t bad. My highest heart rate during the run was 166, while during the speed walk it went up to 170. Strange, but that’s what the data says. In total, I was outside for 49:24. I ran fast enough to get a stitch towards the end. That’s what killed my desire for running more. I should have easily been able to do at least 2 more km, but after I got the stitch, I quickly finished the remaining distance and went home.

From comparing with my previous run from last Thursday, I ran the same distance 3:06 quicker, which is cool. I will be able to increase the distance this week and also my pace. I like this pace, it’s quick and it warms you up very fast.

So last week I ran about 15km. This week, I’d like to run a bit more. While I basically have no choice to include speed walks, since during those I actually walk my Frenchie Spike, I find that they are time consuming and take away from my training efforts. I guess they are good for now, but I’ll probably end up walking Spike a lot earlier, or going for a run earlier.

* * * * *


weekly km count: 4.69
monthly km count: 19.41
yearly km count: 41.51


weekly km count: 0
monthly km count: 0
yearly km count: 19.88

Author: range

I'm mathematician/IT strategist/blogger from Canada living in Taipei.

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