Neoh
Tempo run for 7km at 5:50min pace. Finally starting to enjoy the tempo workout, like what described by other experienced runner, you will run into a zone that you can hold up the tempo run pace eff... read more
- Site:
- http://rlib.blogspot.com
- Miles:
- 2369 total / 336 in 2013
- Goal:
In Year 2013: >Complete 4 Full Marathon >Achieve sub-5 in a Full Marathon >Control my weight at 65kg
Track and share your training!
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Entries
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RUN
good Tempo @ USJ3/4 8.67 km 00:52 09:36 pace
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VELO
good USJ4 12.6 km 00:36 13.1mph pace
Cross training day, working with the high gear and looping the USJ4 route. I think I am working very well with my cross training partner :)
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RUN
good Short tempo @ USJ3/4 5.43 km 00:33 09:50 pace
Short tempo with 4k @ 6min pace. Planned more and got time for it, but decided to cut short as the lightning getting closer towards me :p
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RUN
good Barefoot running clinic 2.38 km 00:18 12:10 pace
One loop of lake garden during the barefoot running clinic. Great learning and the short run served well as a recovery from yesterday's long run.
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RUN
good LSD @ USJ 3/4 27.01 km 03:26 12:17 pace
Again planned for 32k but only completed 27k. Hot morning as the sun came out by 7:15am, but blessed with some light breeze throughout the workout.
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RUN
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VELO
good USJ4 8.43 km 00:22 14.3mph pace
Decided to go for a ride instate of running in the hot humid and hazy morning.
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RUN
good Short Tempo @ USJ 3/4 5.4 km 00:34 09:59 pace
Short tempo if 4k at 6min pace, the weather is hot even at 5:30am :p
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VELO
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RUN
good LSD @ USJ 3/4 24 km 03:01 12:08 pace
LSD at the 3.2k loop again. Prepared some soaked chia seeds in 100plus to replenish the run, quite tasty.
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RUN
good Tempo @ USJ3/4 7.44 km 00:46 10:03 pace
6k of tempo run to start my weekend. Kept it short cause got big plan of 32k tomorrow. Let's see how much I can swallow... :p
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VELO
good Easy biking 7.8 km 00:30 9.8mph pace
Easy biking around neighbourhood. Too hot for running, but great for cycling :)
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RUN
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VELO
good USJ5 12.63 km 00:40 11.9mph pace
Needed badly a workout but don't think I can enjoy a run very much after stayed up for the BEnd nonsense until 2am. Decided to cycling at the USJ5 & MPSJ loop.
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RUN
great Tempo @ USJ3/4 14 km 01:30 10:19 pace
So heated up by GE13 & felt difficult to even lace up for LSD. Decided to swap with more challenging workout, 10k tempo run at 6:09 min pace. Now, jum balik undi!
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RUN
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VELO
good Cross training @ Persiaran Tu... 8.44 km 00:25 12.7mph pace
Used the 4k loop. Have fun playing with the gears shifting and hearth rate went up to aerobic zone when pushed up that usual climb :p
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RUN
good LSD @ USJ 3/4 14.01 km 01:43 11:47 pace
Planned for 20k but the body clearly not recovered. The battle to cut short the training started on the 7th km, and I surrendered at 12k when the sun finally came out. The heart rate and the pace s... read more
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RUN
good Tempo @ USJ3/4 7.44 km 00:48 10:16 pace
Longer tempo run with 5.8k at 6:11 min pace. 800m warm up and cool down.
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VELO
good Cross Training @ USJ3/4 5.42 km 00:20 10.3mph pace
Cross training with the new partner :)
Just a short ride as ice breaker between us, long time not riding a bike hence really need some time to adjust some body parts :P
