Thinking of a race

There’s a 10km race next week the day I fly out of this dustbowl – 6am start and I think I have to leave for airport at 9am so that should give me enough time to travel, run, shower and eat before I leave. 10km run and haven’t done one for a while so this morning I set my alarm for 6am (after a late night watching the USA-Ghana game)

round the lakes

Not so hot today but was already 30 degrees …. never went quickly just put the miles under my belt. Wasn’t really looking at the Garmin HRM as I ran only afterwards – my lap times pretty consistent (after the first one where I was still waking up) so I guess I was definitely  in my cardio zone groove.

consistent split times

Might hit the gym tonight – trying to make sure I do an hour a day on the bike in preperation for my 10hr marathon mtb race relay next week. Should be good fun.

FBI 5km Race Day

19m47s

Race Day:

Wasn’t feeling too hot this morning as I woke up wolfed down a Clif Bar then went to staging area.

Race was quite busy and about 400 runners maybe. Started near fron then legged it the first km (for me) to get a bit clearer. Think there were about 15 people ahead of me but gradually started to edge back overtaking 4 or 5 then having 1 overtake me.

Ran past my lodging and on another day I would have been tempted to call it quits there – but today was good – didn’t drink last night and I think I was even in bed by 11pm.

Finished got my T-shirt, and then cheered the other 3 from work as they came in.

Pretty happy as it is my best 5km result (err out of two run – so it was always going to be my best or worst)

Interval Running in the heat of the desert

I am entering a 5km race which is starting Saturday 10th at 7am ….. not sure that is early enough as already the temperature will be 27 degrees C …. still will be fun to do a short race. Popped in a  shop yesterday morning and there was a a running magazine with an article on running your fastest 5k (with a training plan)

But a 4 week training plan so nothing to get excited about as there are only 7 days until the race but a great article. Feeling inspired yesterday a 4pm I went for a run – wow SCORCHIO still over 30 degrees I reckon and I was on an interval session. At the end my hrm had been peaking and my face resembled a slapped baby’s arse (although an ugly one with pulsing veins perhaps)

A 15min cold shower made me feel slightly human again.

Uploaded info from the Garmin 405 and even though the sprints weren’t that quick my HR was high. Need to find a graph showing HRM rates and how affected by temp.

Exported the .gpx file to SportyPal as well to see that website. Different and quite good although the NEW Garmin Training Website has just been improved as well. Here are the two examples … obviously Sportypal doesn’t do heart rate.

GARMIN (I had to split screen)

Sportypal for same run

Workout Details | SportyPal

Workout Details | SportyPal.

So tried out SportPal and i quite like it – not on iPhone but uploaded .gpx export from Garmin Training – only thing it doesn’t do is take HRM details from the .gpx file.

Running app for iPhone (another one) Sportypal

Came across this today Sportypal app for iPhone (and the rest as well) seems to address some of the shortcoming I see with RunKeeper …. but and it’s a big BUT – I haven’t tried it. Just downloaded it and will try it out tomorrow. Also used for cycling snowboarding etc and their website (which it syncs to) has a good 3D view and tech breakdown of your exercise.

Their blurb:

Application description:
SportyPal is a FREE application that helps you improve your running, cycling, rollerblading or any other outdoor workout activities performance by using your iPhone. When you are done with your workout, upload your tracks on the web and share them with your friends. SportyPal logs your position, shows it on map, logs your movement, distance, tempo and calories burned while working out.

You activate SportyPal when you start your workout. When you finish exercising, the collected performance information will be stored on your iPhone. SportyPal will present each exercise in a map view, draw elegant graphics charts of your performance or present summarized information.
SportyPal provides clean and neat design, simplicity of use, satisfactory functionalities and you can embrace its benefits by using both the mobile and the web clients.

Features:
iPhone application features:

Standard measurements: stopwatch, distance, speed, average speed, calories.
View your current position and the track during your whole workout
Listen music or perform calls without disturbing your workout.
Upload workouts on the web
Organize different types of workouts

Web application features:

Show the workout on map with details
Track your past activities and view results on graph
Set goals
See your progress day by day
Compare workouts
Add tags and location
View of your best achievements
Community view your friends and everybody elses workouts
Facebook and Twitter integrations share and brag with your results with your friends and followers
Race it to be in the Top 10 users in the community

More to come:
Upload photos from your workout
Flicker integration
Create a tour that is consisted of several workouts and measure your performance.
Integration with heart rate monitor
and much more