Site:
http://rlib.blogspot.com
Miles:
4187 total / 982 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

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.

  • 43 miles
  • 06:53 time
  • 5325 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Easy run @ USJ3/4 16.75 km 01:42 09:48 pace

    Morning easy run. Again cruising with 6.1min pace. Felt great.

  2. RUN
    good Easy run @ USJ3/4 13.37 km 01:21 09:48 pace

    Easy morning run. Humidity is high cause raining last night. Felt great to cruise at 6.1 min pace.

  3. RUN
    good SOS#2 Tempo Run 15.36 km 01:31 09:31 pace

    Planned 12k of tempo but stomach ache badly after 9k into tempo pace. Guess the gassy stacked inside caused the pain. Slow down and brisk walked 2k to clear out the gas. Managed to pushed another 1... read more

  4. RUN
    good SOS#1 Speed interval 13.18 km 01:17 09:22 pace

    Speed intervals of 1600m x 3 at 4:23-4:35min pace. The first 1600m achieved 7:02min/mile! Anyway the hazy is really bad but lucky the strong wind made it bearable.

  5. RUN
    good Easy run @ USJ3/4 10.15 km 01:02 09:49 pace

    Hazy morning easy run.

  6. RUN
    good Long Run @ PAC Marathon suppo... 22.4 km 02:10 09:18 pace

    Attempted to kept at 5:30-5:40 min pace but only able to do it for the first half. The up and down route become much difficult on the way back and slowed my pace. Anyway happy to survived the 22k a... read more

    • Fong F.
      Fong F.

      Good job. I think now you have sub 4:30 definitely in the bag. Now for sub 4 !

      4 days ago Like

    • Neoh S.
      Neoh S.

      That's my training plan to sub 4 ;)

      4 days ago Like

  7. RUN
    good Easy run @ USJ3/4 17.06 km 01:46 10:01 pace

    Easy run. Hazy but windy morning.

  8. RUN
    good SOS#2 Tempo Run 12.55 km 01:11 09:07 pace

    11km of tempo run at 5:32-5:38min pace. With some warm up and cool down. Felt strong.

  9. RUN
    good SOS#1 Speed interval 12.19 km 01:14 09:47 pace

    Progressive intervals. 400-800-1200-1600-1200-800-400. Ran my fastest mile @ 7:38.80. Wake me up if you saw me sleeping up the meeting later :p

  10. RUN
    good Easy run @ USJ3/4 8.48 km 00:54 10:14 pace

    Easy run. The VFF sprint caused a small blister on my sole hence cut short from tge planned 10k.

  11. RUN
    good Long Run @ PAC Marathon suppo... 21.5 km 02:10 09:44 pace

    Long run at Padang Merbuk as planned. Pace sticked to planned 6 min pace and felt great on the rolling route. The water station and the light refreshments after the run was fantastic.

  12. RUN
    good Easy run @ USJ3/4 10.29 km 01:03 09:54 pace

    Easy run. Will join PAC marathon support group training tomorrow at Padang Merbuk. Perhaps doing 20k long run.

  13. RUN
    good SOS#2 Tempo Run 14.17 km 01:22 09:20 pace

    12km tempo run at 5:30-5:40 min pace, with 2km warm up + cool down. Heart rate was high indicate that my current endurance will not last for the whole 42km. Probably due to skipping lots of session... read more

  14. RUN
    good Easy run @ USJ3/4 5 km 00:32 10:25 pace

    Easy run. Hot weather.

  15. RUN
    good SOS#1 Speed interval 13 km 01:16 09:24 pace

    4x 1200m intervals at 4:40-4:55min pace. First 3x repeats was ok but struggled to kept the pace below 4:50. Great morning weather for long run but I am happy with the speed works.

  16. RUN
    good Easy run @ USJ3/4 8.48 km 00:53 10:04 pace

    Easy run. Stopped few days for the possible PF issue. Now it looks cleared and should be training as usual.

  17. RUN
    good Sightseeing easy run @ Singap... 8 km 00:50 10:07 pace

    Run to Singapore Flyer and Pitstop then u turn back to hotel. Will check out the other side of the river tomorrow.

  18. RUN
    good Easy run 5.96 km 00:37 10:04 pace

    Easy run after rested for 3 days (for possible PF and rainy morning). Restarting the engine in Outram Park Singapore. Hope to cover the Singapore riverside tomorrow morning.

  19. RUN
    good Easy run @ USJ3/4 10 km 01:02 09:58 pace

    Easy run, great morning weather.

  20. RUN
    good Easy run @ USJ3/4 8.26 km 00:52 10:03 pace

    Easy run. Fogging in the morning, detour few times to avoid it.