Timeline
Gobinath Mallaiyan went running
August 24, 2026 at 21:40
🌙 🌅 W14 MON LONG RUN • 20km Race Practice Long Run • With Runna ✅ 💨
🎯 Today’s Goal
5 km at a conversational pace
2 km at 7:40/km
9 km at 6:40/km — target marathon pace
4 km at a conversational pace
The focus was controlled marathon-pace work and quality time on my feet.
🏃 How It Went
This one felt off. My mind wasn’t…
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Gobinath Mallaiyan went on an adventure
August 24, 2026 at 18:23
☀️ 🌿 🎒🚶♂️ Day 14/30 • 16 lb Weighted Vest • Recovery Walk 🔄
🎒 30-Day Weighted Walking Challenge — Day 14/30
Today: Recovery Walk
Load: 16 lb Weighted Vest
🎯 Today's Focus
Deliberately easy movement under the 16 lb weighted vest.
No intervals, no pace target and no attempt to turn recovery into another training session. Just relaxed walking to keep the legs…
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Gobinath Mallaiyan went running
August 23, 2026 at 19:06
🟢 W13 Sun Easy Run #2 • 7km Easy Run • Rain Miles ☔ • With Runna ✅ 🌧️
🎯 Today’s Goal
7km at an easy, conversational effort to build the aerobic base without adding unnecessary fatigue.
🏃 How It Went
The rain made it interesting, and the opening downhill made it easy to drift faster than planned.
Finished 7.32km in 49:12 at 6:43/km with an average heart rate…
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Gobinath Mallaiyan went running
August 21, 2026 at 14:36
⛰️ W13 Fri Hills • Hill Repeats (7.6 km) • With Runna ✅ ☀️
🎯 Today’s Goal
1.6 km conversational warm-up, followed by 11 rounds of:
• 60 seconds running hard uphill
• 30 seconds walking rest
• Easy jog back down
Finish with a relaxed 1.6 km cooldown.
The goal was strength, controlled effort and maintaining form across every climb.
🏃 How It…
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Gobinath Mallaiyan went running
August 19, 2026 at 21:06
🟢 W13 Wed Easy Run • 7km Easy Run • With Runna ✅ 🌧️
🎯 Today’s Goal
Week 13 easy run — 7km at a conversational effort.
Runna prescribed no faster than 7:25/km, specifically as a ceiling rather than a target. The intention was simple: run by feel, keep it comfortable and continue building the aerobic base without forcing pace.
🏃 How It Went
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Gobinath Mallaiyan went running
August 18, 2026 at 10:52
🎯 W13 Tue Tempo • Tempo 5km • With Runna ✅ ☀️
🎯 Today’s Goal
Week 12 tempo session built around a sustained 5 km working block.
The goal was to settle into a controlled, comfortably hard rhythm after the warm-up and hold the effort consistently across the full tempo section rather than chasing individual kilometre splits.
🏃 How It Went
Completed…
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Gobinath Mallaiyan went running
August 16, 2026 at 14:25
🌅 W12 Sun Long Run • 18km Long Run • With Runna ✅ ☀️
🎯 Today’s Goal
18km at a relaxed, conversational effort as the Week 12 long run.
Runna’s goal was simple: get the distance under the belt without pushing the pace, keep breathing controlled and use the session to practise the things that matter for longer runs — pacing, hydration and fueling.
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Gobinath Mallaiyan went running
August 15, 2026 at 15:20
🟢 W12 Sat Easy Run • 7km Easy Run • With Runna ✅ ☀️
🎯 Today’s Goal
Week 12 easy aerobic work — 7km at a relaxed, conversational effort.
The purpose was simple: keep building aerobic volume without turning an easy day into another quality session. With the tempo 200s already in the legs from Thursday, today was about controlled running and accumulating comfortable…
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Gobinath Mallaiyan went running
August 13, 2026 at 22:57
🎯 W12 Thu Tempo Run • On Off 200s • With Runna ✅ ☀️
🎯 Today’s Goal
Tempo work with continuous changes of pace — learning to switch gears without turning the slower 200s into full recovery.
Heat-adjusted Runna prescription:
• 2 km conversational warm-up — no faster than 7:30/km
• 10× 200m @ 6:30/km / 200m @ 7:25/km
• 90 sec walking rest…
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Gobinath Mallaiyan went running
August 12, 2026 at 22:45
🟢 W12 Wed Easy Run • 6.5km Easy Run • With Runna ✅ ☁️
🎯 Today’s Goal
Week 12 easy miles.
Runna prescribed 6.5 km at a conversational effort, with 7:20/km as the pace ceiling — a limit, not a target. The session was also adapted for the heat, so the real objective was simple: keep the effort comfortable and get the aerobic work…
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Gobinath Mallaiyan went for a hike
July 19, 2025 at 23:55
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Gobinath Mallaiyan went for a hike
June 15, 2025 at 21:15
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Gobinath Mallaiyan went running
June 15, 2025 at 14:07
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Gobinath Mallaiyan went running
June 14, 2025 at 11:35
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Gobinath Mallaiyan went running
June 13, 2025 at 11:52
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