6.5 km in 60 minutes and 653 calories burned.
Sunday was a day off since I had played several games of bowling and half of my body was in pain as a result of it.
So on Monday I decided to have a light exercise:
I burned 625 calories and walked/run 6.7 kilometers.
According to the plan I have increased the speed this week. I have experienced fast runs from 8 km/h up to 13 km/h. And I have discovered I can run faster and that my future tempo should be above 9 km/h. I wish I could run all the time at 11 km/h but I think I will stick to 9.5 or 10 km/h for the next few weeks and try to build up the mileage. I am also thinking about having one more exercise per week or to make at least two 90 minute exercises - so I would have two 60 minute and two 90 minute runs in one week. I will try to make more long runs like 40 minutes - 1 hour of running without walking in between.
Here are the statistics of this week:
Distance: 35 km
Time: 260 minutes (4h 20 min)
Burned calories: 2018
Today was a special day for me as I wanted to test my time on 5 km long run. My plan was to give everything I have into this running, run as fast as I can and push myself further that I have ever been. This was the last exercise of the week #14 so it was meant to be a milestone! I wanted to make my personal record on 5 km.
So at the beginning I did some stretching and 10 minutes of walking to warm up. I did approx. 1 km and burned 54 calories.
Then in the “race” I set very hing speed 13 km/h and after 3 minutes I had to lower it down to catch my breath, and then I have gradually advanced to 11 km/h. I found it manageable and for the majority of the race I have maintained this speed. At the end of the race (at 4.2 km) I started to increase the speed again and noticed that I won’t be able to keep it until the end so for the last 200 meters I lowered the speed to 11 km/h again.
My time was: 27 minutes! Great 
and treadmill showed me I have burned 237 calories.
Then I took a lot of time to cool down as I was totally perspired, so I have slowly walked for13 minutes (approx. 09. km).
Altogether I have lost approx. 334 calories, ran/walked for 6.9 km, my average heart rate was 144 and highest 181 beats per minute. Great run but I think I have never run so fast for so long.
Calories burned: 717
Distance: 12.1 km
Time: 90 minutes
This was one of the hardest exercises this year … tomorrow will be a rest day!
With this exercise I have finally started to increase speed and I found out that I can run quite comfortably at 9.5 km/h. 10 km/h is still a little hard to maintain more than 10 minutes but I’ll try to make a biger number of short fast runs.
In this exercise I have managed to burn 490 calories, I ran/walked 8.2 km and this is (I think) the longest distance I have made in one hour.
7.8 km in 60 minutes and 477 caories burned.
This week seemed to be a bit easier, but in fact it was intensive. I started to have more rest days, so my plan for the future is to have at least 2 rest days each week (but preferably 3). This still means 4 to 5 days of exercise and I will soon start to plan my exercises more thoroughly. My goals in the next weeks are to work on longer runs (to run the whole hour in the near future and possibly 2 hours until the summer) and to speed up. Now I have been running at 8.5 km/h and Iwould like it to be 9 km/h and when summer comes I would like to be able to run at 10 km/h.
As you might have guessed I started to prepare for my first half marathon. As the half marathon I am training for is at the end of October, this will give me plenty of time to build up the stamina and speed. I am also planning to attend some 5 and 10 km runs that will give me some experience in “mass” running events.
Summary of week #13 is:
7.5 km in 60 minutes and 518 calories burned.
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