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Entries

  1. RUN
    good Easy Run 4.56 km 00:29 10:12 pace

    Easy morning run

  2. RUN
    good Easy run @ USJ3/4 5.68 km 00:38 10:41 pace

    Easy morning run before the rain.

  3. RUN
    good Strength intervals 13.76 km 01:22 09:36 pace

    6x 1.7km strength intervals. Now I remembered why I called this session dreadful.

  4. RUN
    good Long run 21.85 km 02:20 10:19 pace

    Lake Garden to Hartamas for the weekend long run. Supposed to maintain at 6.1min/km pace but getting hard especially on the return leg. Will take it easy for now, still another 2 months to push on ... read more

  5. RUN
    good Easy run @ USJ3/4 9.14 km 01:00 10:36 pace

    Easy morning run

  6. RUN
    good Tempo run 14.61 km 01:25 09:20 pace

    13km of tempo pace. Getting hard to sustain the pace around 9km, but thing get easier after 11km. May be just the elevation profile.

  7. RUN
    good Speed intervals 8.95 km 00:55 09:52 pace

    3x 1600m speed intervals. Last speed work for this training season. Next week onwards will be the dreadful long intervals.

  8. RUN
    good Easy run @ USJ3/4 4.58 km 00:30 10:39 pace

    Easy morning run

  9. RUN
    good Easy run @ USJ3/4 9.15 km 01:03 11:03 pace

    Easy morning run

  10. RUN
    good Tempo run 14.52 km 01:24 09:15 pace

    13km of tempo run at target pace. Totally exhausted.

  11. RUN
    good Speed intervals 10.28 km 01:05 10:07 pace

    6x 800m speed intervals. Nice weather but too bad the running track still closed even though the renovation work completed. Waiting for the "official opening"....

  12. RUN
    good Easy run @ USJ3/4 10.33 km 01:04 09:53 pace

    Easy morning run

  13. RUN
    good Easy run @ USJ 9.1 km 01:03 11:07 pace

    Easy morning run around the USJ area. Nice weather.

  14. RUN
    good Easy run @ USJ3/4 4.6 km 00:32 11:06 pace

    Easy morning run

  15. RUN
    good Easy run @ USJ3/4 10 km 01:04 10:18 pace

    Easy morning run

  16. RUN
    good Easy run @ USJ3/4 9.17 km 01:00 10:29 pace

    Easy morning run

  17. RUN
    good Eco trail 50 44.58 km 12:44 27:33 pace

    After 12hrs fighting with the tough trail, I decided to give up. About 17km with 3 more major climbs yet to cover and only left 6hrs. 2 DNF in a roll, both ultra.

  18. RUN
    good Easy run @ USJ3/4 4.58 km 00:30 10:22 pace

    Easy morning run

  19. RUN
    good Speed intervals 8.45 km 00:50 09:26 pace

    4x 1200m repeats at 5min/km pace. Just after the rain hence cooling but humid.

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

    Easy morning run