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.

Trainings (22-28Sep08)

This week I wasnt in the pink of health. Had a swollen gum which made me feel feverish.
Therefore I cut my 3 x running and 2 x gym per week to 2 x running and 1 x gym this week.

22 Sep
1 hr gym.

23 Sep
5 x 1km intervals with rest of 4 mins in between.
Target time for each set was 5:00.
Timings for the 5 sets.
4:53
4:39
5:05
4:57
5:04
It was a tough session but I was glad that i was able to finish it.

27 Sep
Fu Ren dropped me at Changi coast road. I retraced the Sundown's route back to Bedok Reservoir. Since I started pretty late in the morning at 8+, so by the time I reached Bedok Reservoir, it was already HOT HOT HOT.
Total distance: 20km
Total time: 2 hr 26 mins includes 20 mins of stretching, water and traffic breaks.
Avg Pace: 7:17
Avg HR: 156 (45% in zone 3 and 45% in zone 4)

Another LSD down.
Next week's target: 25km with 15km @ marathon pace.

Trainings this week

Hard to get myself started after the holiday, but still, I have managed to squeeze in some trainings.

Tues
Intervals training of 5 x 1km with rest of 4 mins in between.
Target pace was 5:00/km.
It was tough, by my standard right now. Actually felt pukish in the last interval but still completed.
Here are the figures-
Int. 1 = 4:50
Int. 2 = 4:49
Int. 3 = 4:50
Int. 4 = 4:58
Int. 5 = 5:03

Wed
An hour of weights. Body was sluggish due to the intervals on the previous day.
Did 1 legged step-up. The step was 40-50cm above the floor so was a tough excercise. Did 2 x 20 reps on each leg, followed by 3 x 20reps of squats and other exercises.
I was totally washed out at the end of the session.

Thurs
10km of marathon pace running at targeted pace of 6:24/km.
End up ran a pace of 6:12/km at an avg HR of 160.

Fri
Was really tired so took it easy during the 1hr weights session.
And i did a body fats composition test. Result- 12% : )))

Sun
Due to other commitments, could only do the LSD in the evening.
17.2km, which 4 rounds of Bedok Reservoir.
Targeted pace
Round 1 and 4 = 7:00/km
Round 2 and 3 = 6:24/km (Marathon Pace)

Actual pace
Round 1 = 6:50/km (Acceptable)
Round 2 = 6:22/km (Passed!)
Round 3 = 6:22/km (Amazing!)
Round 4 = 7:10/km (ok lah)

Avg pace was 6:41/km at an avg HR of 164 (too high).
Total time ran was 1:54:57.

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Bali Photos? Akan Datang.

I am just too lazy to load the photos...ok ok I will do it this weekend.

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I am SLIM again!

Did a body fats composition check this morning.
My fats composition has dropped from 20%, three months ago, to the current level of 12.4%, which puts me in the excellent range.
Yeah! I am officially SLIM again : ))

^..^ ^..^