5042 total / 352 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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  • 7 miles
  • 01:06 time
  • 857 calories
  • 1 workouts
  • This Week time period


  1. 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.

  2. 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.

  3. 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

  4. 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.

  5. 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.

  6. RUN
    good SOS#1.1 Strength intervals 8.46 km 00:50 09:32 pace

    Only enough time for 2x 2.5km repeats. Both completed at 5.4-5.5min pace. Felt manageable even though the legs had some hard time at start up.

  7. RUN
    good Evening run @ USJ3/4 5.27 km 00:35 10:43 pace

    Another easy evening run. Building the new routine to train for coming ultra.

  8. RUN
    good Easy run @ USJ3/4 4.28 km 00:27 10:19 pace

    Morning easy run. Felt hard to restart the engine cause last evening workout.

  9. RUN
    good Evening run @ USJ3/4 5.22 km 00:31 09:33 pace

    Been very long not doing evening run. Decided some changes to my training plan and will including regular evening run. Part of the ultra training.

  10. RUN
    good Hill work @ Bukit Kledang 6.5 km 00:55 13:37 pace

    Ran up 1.5km, walked up to 3km mark then ran down hill. Elevation gain about 300m. Training for the coming ultra. Kept steady effort going up (max 160BPM) and kept the similar effort ran down hill.... read more

  11. RUN
    good Seoul International Marathon 42.35 km 04:12 09:35 pace

    Sub 4 mission failed.... :(

  12. RUN
    good Easy run @ USJ3/4 5.08 km 00:33 10:25 pace

    Easy morning run

  13. RUN
    good Long run 18.27 km 01:50 09:42 pace

    Planned to reduce the effort for next week marathon. But body felt great after 1km hence just let it drove at the long run pace.

  14. RUN
    good Easy run @ USJ3/4 18.27 km 01:54 10:03 pace

    Easy run, but occasionally drop into long run pace. Hot and humid day, will be tough for ultra runners. Good luck and take care to all Titi participants.

  15. RUN
    good Easy run @ USJ3/4 5 km 00:33 10:37 pace

    Easy morning run

  16. RUN
    good SOS#2 Tempo run 12.6 km 01:12 09:08 pace

    11km of tempo pace. Felt comfortable with this pace. All I need to do now is to kept it for the whole 42km next Sunday.

  17. RUN
    good SOS#1 Speed interval 9.77 km 00:58 09:29 pace

    6x 800m speed intervals at sub 5min pace.

  18. RUN
    good Long run 20.02 km 02:02 09:48 pace

    Long run pace at around 6min/km. Returned to Sri Hartamas Padang Merbuk route give some extra excitement cause you will never ran out of runners as your next chasing down target. Btw, disappointed ... read more

  19. RUN
    good Easy run @ USJ3/4 18.22 km 01:55 10:07 pace

    Easy run. Hot weather and the heart rate monitor should had broken, registered 200+ after 14km of ~140BPM readings. Switching back to the old one now.

  20. RUN
    good SOS#2 Tempo run 9.33 km 00:52 09:01 pace

    8km of hard tempo pace (5.5min/km). Felt strong.