A fun workout

Nov 8 7:20am-7:52am

Workout 6 of 28 - 20 minute interval workout , 60 seconds of hard running with a slow 90 seconds jog recovery and repeat for 8 times.

I love interval workout. It may be hard, but really fun. Although I am still not able to run fast at the similar pace for all the repeats, the session was short & fun. Varying running speed made it fun, and you will appreciate those recovery run more when you are huffing & puffing through the hard run.

Total distance : 5:04KM
Time : 00:32:35
pace : 6:28

Warmup 5 min - 7:12

5:19 (7:12)
5:94 (6:47)
5:06 (6:47)
4:42 (6:50)
5:04 (7:09)
4:40 (7:08)
5:15 (7:12)
5:00 (7:38)

Cooldown - 7:14

3.90KM

Workout 5/28 1.5mile moderate run.

Nov 6 Tuesday 7:46am - 8:10am

Running a bit fast and longer distance ended with pain on my shin. It should be only 2.4KM run, and a slow one.


1Km 6:45
2Km 6:04
3Km 6:06
4Km 6:15


Thoughts : which one is worse ?
1) training for few months & ready for the race but the race was cancelled
2) training for few months, but have to give up the race because of the injury

45 minutes run

Workout 4 of 28 - 45 minutes run

Running 45 minutes shouldn't be a problem for me, but this was the longest run that I had done since end of August.

I could feel the mild pain on my lower leg after running for about 30 minutes. Adjusting the way my foot landed on the floor seemed to eliminate the pain.

7:17am - 8:11am
Total distance : 8.07KM  Time : 00:53:53  pace : 6:40min/KM

1KM - 6:41
2KM - 6:46
3KM - 6:36
4KM - 6:50
5KM - 6:46
6KM - 6:38
7KM - 6:40
8KM - 6:31
9KM - 5:30

5KM painfree

Workout 3 of 28

Moderate run of 2.4KM

Running 5.76KM instead of the planned 2.4KM. The best part is the run this morning was painfree. I noticed that if I run at a faster pace, I can in fact run pain free !

Total distance : 5.76KM
Time : 00:40:07
Avg pace : 6.58 min/km

8:14 / 6:33 / 6:40 /6:48 / 6:44 / 6:48