Talking about slack, this week was worse.
1 x gym + 1 x run all combined into 1 session- 3km run before the gym session.
Ha ha...i should be shot!
Cant blame me cos i had fu ren's birthday this week + my sister was back in Singapore...more reasons not to run : ) You shouldnt revolve your life around running you know.....
*the truth is I couldnt find the motivation to run*
星期二, 十月 28
Training 13-19Oct
ok...i have been lazy to update my blog lately.
I have been even lazier when it comes to training.
Therefore, fewer training, fewer blog entries :)
Was in Shanghai from 13-15, therefore nil runs.
Felt bad so went for a run round Bedok Reservoir on 16th, to wake up my muscles for the new balance real run on 19th.
16Oct
1 round Bedok Reservoir chasing apunei (no offense :))
4km = 21mins
19Oct New Balance Realrun
One of those runs that I wanted to get it over as soon as I just started.
It was HOTx3.
Was supposed to meetup with Hope79 at the start point and we didnt make it till the finish point.
Made it to the finish point in 1 piece in 1:31:33 (chip time), barely off my target pace of 6min/km.
By gun time, i am no. 680th out of 2244 participants.
By chip time, i am 642nd.
That placed me in the top 30% of the 15km participants : ))
My best result in a race so far.
I want to thank my mother, my ever-supportive wife, my five kids etc etc...sob sob.
I have been even lazier when it comes to training.
Therefore, fewer training, fewer blog entries :)
Was in Shanghai from 13-15, therefore nil runs.
Felt bad so went for a run round Bedok Reservoir on 16th, to wake up my muscles for the new balance real run on 19th.
16Oct
1 round Bedok Reservoir chasing apunei (no offense :))
4km = 21mins
19Oct New Balance Realrun
One of those runs that I wanted to get it over as soon as I just started.
It was HOTx3.
Was supposed to meetup with Hope79 at the start point and we didnt make it till the finish point.
Made it to the finish point in 1 piece in 1:31:33 (chip time), barely off my target pace of 6min/km.
By gun time, i am no. 680th out of 2244 participants.
By chip time, i am 642nd.
That placed me in the top 30% of the 15km participants : ))
My best result in a race so far.
I want to thank my mother, my ever-supportive wife, my five kids etc etc...sob sob.
星期二, 十月 14
Trainings 6-12Oct
Am still sticking to the training routine of 3 runs/week (interval, tempo and long) and 2 gym sessions.
I am not sure whether the mileage is adequate to complete a marathon but I am starting each run feeling fresher thus able to better focus my effort.
Glad to see Hope79 is having a good preparation for the new balance real run this week : )
For me, as long as i complete before 1hr45mins and injury free, I am happy.
6 Oct Mon- Since i didnt run the previous weekend, slotted in a short run round Bedok Reservoir.
4.3km @ 23:45.
7 Oct Tues- Tempo run along ECP.
9km @ 51:37
9 Oct Thurs- Intervals at Tampines stadium.
Planned 6 x 800m @ 4mins with 3:30 rest.
Actual 5 x 800m : p
3:30
3:26
3:37
3:40
3:40
11 Oct Sat- DNF (Did not Finish) Long Run
Fu Ren dropped me at Changi Coast Run to start my run. Sun was already out at 8+am.
Ran from Coast Road to National Sailing Centre- 1st water break.
National Sailing Centre to Big Splash- 2nd water break.
U-turn at Big Splash and ran towards Siglap Park Connector then Kembagan MRT- 3rd water break. At this time, it was already 2.5hrs into the run and sun was at full force.
Decided to call it quit as it was really too hot. Took a cab back home : )
Planned 25km with 15km at MP (marathon pace 6:24)
Actual 22km with 10km at MP. Total time 2:44 including all stretching, water and traffic stops.
^..^ ^..^
I am not sure whether the mileage is adequate to complete a marathon but I am starting each run feeling fresher thus able to better focus my effort.
Glad to see Hope79 is having a good preparation for the new balance real run this week : )
For me, as long as i complete before 1hr45mins and injury free, I am happy.
6 Oct Mon- Since i didnt run the previous weekend, slotted in a short run round Bedok Reservoir.
4.3km @ 23:45.
7 Oct Tues- Tempo run along ECP.
9km @ 51:37
9 Oct Thurs- Intervals at Tampines stadium.
Planned 6 x 800m @ 4mins with 3:30 rest.
Actual 5 x 800m : p
3:30
3:26
3:37
3:40
3:40
11 Oct Sat- DNF (Did not Finish) Long Run
Fu Ren dropped me at Changi Coast Run to start my run. Sun was already out at 8+am.
Ran from Coast Road to National Sailing Centre- 1st water break.
National Sailing Centre to Big Splash- 2nd water break.
U-turn at Big Splash and ran towards Siglap Park Connector then Kembagan MRT- 3rd water break. At this time, it was already 2.5hrs into the run and sun was at full force.
Decided to call it quit as it was really too hot. Took a cab back home : )
Planned 25km with 15km at MP (marathon pace 6:24)
Actual 22km with 10km at MP. Total time 2:44 including all stretching, water and traffic stops.
^..^ ^..^
星期一, 十月 6
Trainings 29Sep-5Oct
Didnt run much last weekend cos was down with fever.
Anyway still managed to squeeze in 2 runs + 2 gym sessions during the weekdays
29 Sep- 1 hr gym
30 Sep- run a 3.8km hill run on the treadmill :p with alternate 1km@10% incline and 500m@5% incline. Man, it was tough...or maybe I was weak.
2 Sep- Intervals. 5 x 1km with 4mins rest. Here are the timings
4:52
4:54
4:47
4:54
4:55
This time round, it felt much easier than last week. Lets see how's the timing for this week before i make any adjustment for next week.
3 Sep- 1 hr gym.
Anyway still managed to squeeze in 2 runs + 2 gym sessions during the weekdays
29 Sep- 1 hr gym
30 Sep- run a 3.8km hill run on the treadmill :p with alternate 1km@10% incline and 500m@5% incline. Man, it was tough...or maybe I was weak.
2 Sep- Intervals. 5 x 1km with 4mins rest. Here are the timings
4:52
4:54
4:47
4:54
4:55
This time round, it felt much easier than last week. Lets see how's the timing for this week before i make any adjustment for next week.
3 Sep- 1 hr gym.
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