Site:
http://rlib.blogspot.com
Miles:
6515 total / 454 in 2016
Goal:

Target for 2015, > Complete a sub 4 marathon. > Complete an official sub 2 half marathon. > Reduce the weight to 63kg.

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

  • 11 miles
  • 04:45 time
  • 3703 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Bukit Gasing 17 km 04:45 26:58 pace

    LSD at Bukit Gasing with YC. Spent some time explore some new trail section. Now more or less the whole Gasing trail paths are connected within my internal GPS. Last trail run for the ECO50 prepara... read more

  2. RUN
    good Bukit Gasing 10 km 02:30 24:08 pace

    3x loops at Gasing trail. Slow and steady.

  3. RUN
    good Tempo run 12.25 km 01:11 09:21 pace

    10km of 5.5-5.6min, with 1km warm up and 1km cool down.

  4. RUN
    good Speed intervals 9.11 km 00:56 09:48 pace

    6x 800m at 5min/km pace. The sense of speed finally returned.

  5. RUN
    good Easy run @ USJ3/4 4.56 km 00:31 10:59 pace

    Easy morning run

  6. RUN
    good Bukit Gasing 10.45 km 02:30 23:06 pace

    3x loops at Gasing. Hazy morning. Felt like hell....

  7. RUN
    good Tempo run 12.23 km 01:11 09:19 pace

    10k tempo pace around 5:36min/km. Been a while since my last hard training, glad I finished the planned 10km.

  8. RUN
    good Easy run @ USJ3/4 4.6 km 00:31 10:52 pace

    Easy morning run

  9. RUN
    good Speed intervals 10 km 01:01 09:52 pace

    8x 600m at 5min/km pace. Struggled to maintain the pace for the first few sets, but getting the trick closer to the last few repeats.

  10. RUN
    good Easy run @ USJ3/4 10.26 km 01:11 11:05 pace

    Easy pace and the heart rate kept below 140BPM.

  11. RUN
    good Easy run @ USJ3/4 10.24 km 01:11 11:04 pace

    Easy morning run

  12. RUN
    good Puchong trail 9.62 km 02:15 22:30 pace

    Event in Gasing Hill hence detour to Puchong trail. First time here doing the 2.5+ km loops 3x.

  13. RUN
    good Easy run @ USJ3/4 4.6 km 00:32 11:02 pace

    Easy morning run

  14. RUN
    good Easy run @ USJ3/4 4.58 km 00:30 10:23 pace

    Easy morning run

  15. RUN
    good Speed intervals 11.3 km 01:10 09:57 pace

    12x 400m at 5min/km pace. Glad that I made it. Have to run around the housing area cause the running track still in renovation.

  16. RUN
    good Easy run @ USJ3/4 9.2 km 01:03 11:00 pace

    Nice weather for an easy run

  17. RUN
    good Easy run @ USJ3/4 10 km 01:07 10:44 pace

    Easy morning run

  18. RUN
    good Bukit Gasing 7.47 km 01:43 22:08 pace

    Easy double loops at Gasing Hill.

  19. RUN
    good Easy run @ USJ3/4 4.58 km 00:29 10:06 pace

    Easy run

  20. RUN
    good Easy run @ USJ3/4 4.58 km 00:30 10:37 pace

    Easy morning run.