Friday, December 05, 2008

C25K Completed!

Nailed it! (Sort of)

It took me 38 minutes, and it hurt in places it never hurt before. But I got it! Average pace of ~ 7 minutes, 30 seconds per kilometre. That's a speed of about roughly 7.9 kmph. That can certainly improve.

I started at week 3 of the C25K program, and by that standard, I ended at week 7 of the program, 2 weeks ahead of schedule!

Needless to say I didn't follow the plan to the letter, and took many liberties. At the point where I should have been on week 6, lesson 1, which is a run-walk alternation aimed at aerobic capacity building, I ran a straight 22 minutes. The week 6 goal was a 20-minute run without breaks so I was well ahead at that point.

Haven't done a run-walk alternations since. 22 minutes, then 23 minutes, and now 38 minutes.

Although I'm a day early, I'm still a dollar short, though.

The actual goal is to run 5K in 30 minutes.

That's an average velocity of 10 kmph, at about 6 minutes per kilometre. That's unprecedented for me, because my fastest pace yet has been a meagre 6 minutes 59 seconds per kilometer, roughly 8.5kmph, and I managed to keep that pace up for only 24 minutes.

I'm going to need an average pace of 10 kmph, which means every time I recoup at 8 kmph, a comfortable trot, I need to be able to go at 12 kmph for exactly the same time to make sure I can make the cut.


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I write essays in my spare time on things that are important to me. The ones that I feel are any good, or make any sense, I put them up here. :)