5176 total / 486 in 2015

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

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  1. RUN
    good Easy run @ USJ3/4 13.68 km 01:27 10:12 pace

    Kicked my self out from bed even the body is yet to fully recovered from yesterday heat training. The gassy stomach still caused problem in the first few km but after it finally came out. Continued... read more

  2. RUN
    good Heat training 30.18 km 04:20 13:50 pace

    Heat training at UM track. Started at 2pm and heated up like hell. Struggled from start but can still maintained at 6min pace for the first 5km. Heart rate heated up to 165BPM so had to slow down a... read more

  3. RUN
    good SOS#2 Tempo run 10.6 km 01:00 09:10 pace

    9km of tempo pace. Felt easy about the pace now. But too bad the target race was not a marathon.

  4. RUN
    good SOS#1.1 Strength intervals 13.17 km 01:14 09:05 pace

    3x 3.3km intervals at 5:23, 5:21 & 5:22min/km pace. 800m recovery in between. Felt strong.

  5. RUN
    good Easy run @ USJ3/4 4.29 km 00:28 10:19 pace

    Easy morning run

  6. RUN
    good Hill training @ Double hills 22.15 km 02:54 12:36 pace

    Ran with ex coworker this morning. Cover the Hartamas and Duta hill. Skipped the last Mayor hill due to short of time. Easy and slow Sunday morning.

  7. RUN
    good Heat training 27.49 km 03:01 10:36 pace

    6x laps started at 10am. Managed to kept long run pace until 20km, and have to slow down to run-walk for the last 2 laps. Sun was burning and I am totally roasted now.

  8. RUN
    good Easy run @ USJ3/4 5.1 km 00:33 10:19 pace

    Easy morning run

  9. RUN
    good SOS#2 Tempo run 12.63 km 01:12 09:10 pace

    1st tempo run with shoes in past 4 years. 11km at 5.6min pace and the legs felt ok.

  10. RUN
    good SOS#1.1 Strength intervals 11.79 km 01:08 09:13 pace

    2x 4.9km repeats at 5.5min pace. Again have to cut short the recovery due to started late. Overall good workout in this hot and humid morning. Sweat too much.

  11. RUN
    good Easy run @ USJ3/4 4.3 km 00:28 10:21 pace

    Easy pace. The hard training seem to delivered great result to the body. Heart rate stayed at below 135BPM.

  12. RUN
    good Hill training @ Triple hills 22.23 km 02:30 10:51 pace

    No plan to go fast, body yet to fully recover from the heat training yesterday. Just easy pace all the way the Hartamas and turn back. Took the traffic light junction to Station Duta for the Mayer ... read more

  13. RUN
    good Heat training 22.75 km 02:37 11:06 pace

    Started 9:40am intended for a heat training session. First 10k maintained 6min pace and after that dropped to 6.5min. Still pushing until 4 laps completed and went bonk at 18km. Started to run/walk... read more

  14. RUN
    good Easy run @ USJ3/4 4.3 km 00:26 09:51 pace

    Easy morning run.

  15. RUN
    good SOS#2 Tempo run 11.79 km 01:06 09:01 pace

    10km of tempo run. Shorter than then planned 14km due to not enough time, hence decided to speed up a bit to below 5.5min/km pace.

  16. RUN
    good SOS#1.1 Strength intervals 11.9 km 01:06 08:58 pace

    3x 3.3km at 5.5min pace. Have to cut short all the recovery to 400m cause overslept abit and not enough time to complete the full set.

  17. RUN
    good Easy run @ USJ3/4 15 km 01:37 10:26 pace

    Body yet to recover fully from the heat training yesterday. Decided to slowdown from long run pace after 3km into the workout. Hot and humid day. Seem like I sweating more than yesterday.

  18. RUN
    good Long run plus heat training 23 km 02:23 09:58 pace

    Started the long run at 8:15am. Planned to run at easy pace but the speed just automatically went up to long run pace at around 6min/km. Been a while not running under the hot sun. The 10am sun jus... read more

  19. RUN
    good Easy run @ USJ3/4 6.42 km 00:40 10:01 pace

    Easy morning run. Humid and hazy day. Aborted last night run due to rain and dinner. Not able to run after heavy dinner.

  20. RUN
    good SOS#2 Tempo run 12.57 km 01:13 09:17 pace

    11km at 5.6min pace. Let's see if I still have the push for the balanced 3.5km tempo pace later in the evening.