Site:
http://rlib.blogspot.com
Miles:
4523 total / 1318 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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  • 3 miles
  • 00:30 time
  • 376 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Easy run @ USJ3/4 5 km 00:30 09:35 pace

    Easy morning run.

  2. RUN
    good Easy run @ USJ3/4 5 km 00:31 09:50 pace

    Easy morning run. After a week of easy or no running, some how the body seem to back to normal running mode.

  3. RUN
    good Easy run @ USJ3/4 10 km 01:05 10:27 pace

    Easy run. Still need some time to get used to the run without 910XT. Hopefully it will be home on time for APBIM.

  4. RUN
    good Easy run @ USJ3/4 9 km 00:57 10:11 pace

    Easy morning run with the Polar FT40. Garmin returned for service repair and lucky FOC cause still under warranty.

  5. RUN
    good Easy run @ USJ3/4 4.28 km 00:26 09:55 pace

    Easy morning run.

  6. RUN
    good SCKLM 2014 42.45 km 04:09 09:25 pace

    Missed the sub4 by 8.5 min. After soul searching (or finger pointing), concluded,
    1. Hazy morning taxed extra on body and mind. Especially after the sun came out.
    2. The VFF I used was never went... read more

  7. RUN
    good Easy run @ USJ3/4 5.08 km 00:31 09:56 pace

    Easy run to detox. But with the hazy condition out there, I am not sure if this helped...

  8. RUN
    good Easy run @ USJ3/4 10.51 km 01:01 09:23 pace

    Easy run. The 910XT moisture issue getting worst, even though it still functioning now but I am not sure if it will last until Sunday. Will use estimated effort for the rest of the training in this... read more

  9. RUN
    good Easy run @ USJ3/4 10.33 km 01:00 09:22 pace

    Easy run.

  10. RUN
    good Easy run @ USJ3/4 10.26 km 01:00 09:28 pace

    Easy run.

  11. RUN
    good SOS#1.1 Strength interval 10.18 km 00:56 08:55 pace

    4x 1.6km intervals with 5:10min pace. Not enoigh time for the planned 6x. Concluded the training program and time to taper.

  12. RUN
    good SOS#2 Tempo Run 14.75 km 01:24 09:08 pace

    13k of tempo run at 5.5-5.6min pace. Felt struggled from the start but manage to endured thru the tough workout. Maybe the second wind will start soon if I got time to push it to 20+km.

  13. RUN
    good Easy run @ USJ3/4 5.07 km 00:30 09:38 pace

    Easy morning run.

  14. RUN
    good SOS#2 Tempo Run 10.22 km 00:57 08:59 pace

    Short tempo run. 9k at 5.5-5.6min pace and felt strong. One more 16k tempo on Thursday and I will start to taper for the final exam.

  15. RUN
    good Easy run @ USJ3/4 5.47 km 00:34 09:51 pace

    Easy morning run. Body seem to be still tire from last few days classes. Cut the run short so I wont caught up with the flu or something.

  16. RUN
    good Treadmill 5 km 00:29 09:20 pace

    Mixture of easy pace, tempo pace and speed work. Just try to make the 5k over the treadmill easier to me...

  17. RUN
    good Treadmill 5 km 00:30 09:39 pace

    Really had a hard time trying to enjoy the run...

  18. RUN
    good Long run 31.8 km 03:06 09:25 pace

    Weekend long run. 7x 4.5km loops around my neighbourhood. Supposed to go with on 6 min pace for 26km but decided to go longer and faster to see how far I can last. Managed to kept 27km at 5.5-5.6 m... read more

  19. RUN
    good Easy run @ USJ3/4 8.46 km 00:51 09:38 pace

    Easy morning run. Pace stayed sub 6 min and heart rate stayed below 140BPM. Felt strong.

  20. RUN
    good SOS#1.1 Strength interval 13.38 km 01:13 08:44 pace

    3x 3.3k intervals with 5:15/5:09/5:09 min/km pace. Tough workout but glad that I can complete it according to the plan.