100 mtr run - marathon training

Hard training today 6 x 100 mtrs run. sounds simple ?

6 runs of 100 mtrs each. at the fastest speed you can muster. an all out run. I touched speeds of 20 km / hr. my best time was 21.1 secs and worst was 22.3 secs.

1. Usain Bolt world record is 9.58 sec
2. The half marathon winners are running at this speed 20 km / hr & higher for the full duration of 21.07 kms

Training for the Airtel Delhi half marathon is on the full swing. So far i had been self-training and following my own schedule devised with the Runner's World website. Today I started with Back2Fitness training. And it was good. Started with some interesting warm ups. We did 70% effeciency runs for 2 x 200 m / 2 x 300 m / 2 x 400 m. Then a 1 mile lap, finally some stretches and we were done ! Interesting part is that we start at 5.30 AM that means waking up @ 4.30 AM ! now thats good hard work. will get pics during next session.

Well I had the 10 Km i-race on Sunday in Gurgaon with a time of 1:11:00 and came in last for the 10 k category. Though there were 7 more runners for the 10 K category who only did 5 K, so I assume I did better than them. Here's the global rank :

Rank

%-ile

Name

Age

M/F

City

Km

Finish Time

i-Race %

i-Race 10K Time

322

18.5

Rishi Madan

33.24

M

New Delhi

10.034

01:13:29

37.26

01:12:22

Explanation:

%-ile (Percentile): This indicates what percentage of i-Race runners you finished ahead of.

i-Race %: This index shows how close to your theoretical best (Human Frontier) you ran.

i-Race 10K Time: This is a theoretical calculation, based on your i-Race performance, on what 10K (Road, not Track) time you would have clocked if you were of age, gender, height and weight of the ideal person for setting 10K world record, instead of your own parameters. In other words, if your God-given limitations were set to the world’s best, this is what you would have run in 10K

So on this basis, the best I could have run was 1:12:22 and I ran was 1:13:29 which proves that I was running the best I could given my current health specification. No Bad !

Now some pics :

For this one you have to enlarge it and see my behind the orange guy in the left corner



Enlarged view :


Heres the individual one of me :

early morning bird watching

For the last couple of days whenever i take my dog for a walk i see this pair of black and white bird who swoops down and right near my ear makes a chirp sound as a warning. I found this bird to be quite fascinating and the behaviour typical of a bird protecting its young ones. So I decided to check them up in my Salim Ali Book of Indian Birds... It turns out that the bird is a Magpie Robin ! Here are a few pics...




oops that Sue.... these are the birds......




While I was at it i got some more captures.... an eagle in flight and a early morning Rocker bird (due to the punk hairstyle) heh heh

The preganant couple Ravi & Parul after a late night movie of Harry Potter. Sitting down for a mid night burger and salad at the Oz bar !

Went for a morning walk on the two morning I spent there.

Proof of my morning walk at nalagarh, Himachal Pradesh. A Special Economic zone for industries. Major installation - TVS Motors.



On the second day I had a cup of tea made on a woodfired clay oven. and saw an interesting bird too !

Bar-B-q @ Oli's by Oli

Lot of fun and very yummy !