Site:
http://rlib.blogspot.com
Miles:
4675 total / 1470 in 2014
Goal:

Target for 2014, > Complete a sub 4hrs Full Marathon > Complete a sub 2hrs Half Marathon > Complete a 52min 10k > Control weight around 62kg

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Neoh logged 4675 miles.

Last workout 9 days ago. Help get them back on track!

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  • This Week time period

Entries

  1. RUN
    good SOS#2 Tempo run 10 km 00:57 09:10 pace

    Can't kept tempo pace. Only 3km logged below 5min pace.

  2. RUN
    good SOS#1 Speed interval 10.98 km 01:04 09:26 pace

    6x 800m speed intervals at 4:24-4:27 min/km pace. All the 400m recoveries at 6:10-6:20 min/km. May be the body started to adopt the speed, max heart rate only 172BPM. Or may be there were enough re... read more

  3. RUN
    good Easy run @ USJ3/4 8.48 km 00:53 09:58 pace

    Easy run

  4. RUN
    good Long run 16.11 km 01:34 09:23 pace

    Only managed 9km at targeted 5:24min/km pace. The rest was warming up and going with recovery pace. Hope body can recover and be ready for the speed intervals on Tuesday.

  5. RUN
    good Easy run @ USJ3/4 10.4 km 01:06 10:12 pace

    Easy morning run

  6. RUN
    good Easy run @ USJ3/4 8.47 km 00:57 10:47 pace

    Easy run. Go by heart rate so very slow but felt like running in haven compared to yesterday's tempo run :p

  7. RUN
    good SOS#2 Tempo run 10.08 km 00:58 09:13 pace

    1+km warming up and 5km @5min/km pace. Last few km slowed down to recovery pace. Planned 10k tempo pace but only managed half of it. But this is what expected when I aimed beyond my current capabil... read more

  8. RUN
    good SOS#1 Speed interval 11.43 km 01:07 09:24 pace

    8x 600m speed intervals. Glad that I completed all sets faster than target 4.5 min/km pace.

  9. RUN
    good Easy run @ USJ3/4 10.13 km 01:04 10:10 pace

    Easy run

  10. RUN
    good Easy run @ USJ3/4 10.1 km 01:05 10:16 pace

    Easy run

  11. RUN
    good Easy run @ USJ3/4 5 km 00:32 10:17 pace

    Easy run

  12. RUN
    good Easy run @ USJ3/4 10.15 km 01:05 10:13 pace

    Easy morning run.

  13. RUN
    good SOS#1 Speed interval 12.8 km 01:14 09:14 pace

    Speed intervals of 12x 400m at 4:20-4:30min/km pace. Glad that completed with only 2 sets spped falling out to 4:30ish pace.

  14. RUN
    good Easy run @ USJ3/4 5.06 km 00:33 10:20 pace

    Relax run

  15. RUN
    good Easy run @ USJ3/4 9.3 km 00:59 10:14 pace

    Rediscovered the joy of running.

  16. RUN
    good Easy run @ USJ3/4 13.5 km 01:24 10:01 pace

    Easy pace but tempo heart rate. Need time to tune back to shape, hang in there.

  17. RUN
    good Easy run @ USJ3/4 5.07 km 00:32 10:01 pace

    Easy run

  18. RUN
    blah APBIM 2014 42.34 km 04:27 10:08 pace

    Terrible race experience until I forgot to upload the training.

  19. RUN
    good Easy run @ USJ3/4 5 km 00:31 09:49 pace

    Easy run

  20. RUN
    good Easy run @ USJ3/4 5 km 00:30 09:39 pace

    Easy run