The Running (B)log of

56:53, 10K. Usual reservoir route from escalotor on Conduit. already 2 challenging runs early in week, but feeling ok and presed on at a reasonable pace.  Overall satisfactory effort considering fitness levels, hard to imagine going much faster wth warmer weather coming, but needless to say would like to!

AP1 60, T 25C, H 83%. HR 150/160- Activity/28563828

Splits: Hatton start 5.59 (5.30), Pinewood 12.12 (11.20), HKT 20.29 (19.00), Reservoir steps 25.26 (23.30), Reservoir road 37.50 (34.30), Reservoir Gate 42.08 (38.20), QM xylo 49.32 (45.00).  Target: 51.30

1:09:13, 12K. Last run of the decade, so decided to make sure it took in some of my favourite local trail sections around Pokfulam. Legs still on the stiff side, but as previous days continuing to improve. Overall not too bad a pace given the state of my legs, quite fast around the HK trail section of the reservoir. No HR.  Activity/21335307

Splits: Escalator 4.28, Hatton 6.03, Upper Reservoir 11.20, QM 7.12

2010 goals

1. Establish PB’s in every distance, 5K, 10K, HM, Marathon.

2. Establish myself as a decent road runner again.

3. Lose weight 3-4 kg.

4. Average monthly km over 300, with some weeks > than 100K

5. Bowen Road PB

6. Escalator to Pinewood in under 11min.

54:00, 10K. Medium pace to start, then upped it a little on the hill and at the end, great run in great weather.  Can imagine getting close to a sub 11 Pinewood in near future, although PB of 10.18 is on another planet,  I think these sessions suit me much more than intervals as they are much more satisfying.  HR 148/164. Activity/19473550

Splits: Hatton start 5.51 (5.30), Pinewood 11.35 (11.20), HKT 19.30 (19.00), Reservoir steps 24.25 (23.30), Reservoir road 36.03 (34.30), Reservoir Gate 40.12 (38.20), QM xylo 47.18  (45.00).  Target: 51.30

55:32, 10K. Usual reservoir route from escalotor on Conduit on a pretty warm day (29C & sunny), Pretty steady throughout & able to turn up the gas on last section, first decent workout with the 310xt, which had no gremlins today. Best of the season, but really a lot of room to improve, optimums in red below. HR 145/161. Activity/18475636

Splits: Hatton start 5.58 (5.30), Pinewood 12.15 (11.20), HKT 20.29 (19.00), Reservoir steps 25.16 (23.30), Reservoir road 37.10 (34.30), Reservoir Gate 41.28 (38.20), QM xylo 48.43 (45.00).  Target: 51.30