Site:
http://rlib.blogspot.com
Miles:
4735 total / 44 in 2015
Goal:

Target for 2014, > Complete a sub 4hrs Full Marathon > Complete a sub 2hrs Half Marathon > Complete a 52min 10k > Control weight around 62kg

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Entries

  1. RUN
    good treadmill 5 km 00:32 10:17 pace

    Easy run on treadmill

  2. RUN
    good Triple hills 13.5 km 01:35 11:15 pace

    Joined the ultramarathon running clinic and first time ran at the triple hills route. Scenic view but killer climb to the 3rd hill. Ran very close to the barefoot sifu Ng, trying to steal some tric... read more

    • Neoh S.
      Neoh S.

      Right ankle still observed some problem and forced me to improve my running gaits. Will visit the acupuncture next Saturday to follow up. Meanwhile training must goes on.

      1 day ago Like

  3. RUN
    good Easy run @ USJ3/4 10.22 km 01:06 10:19 pace

    1st 10k in past 2 week. Easy pace but hard effort. 50 days to Seoul Marathon so I need to catch up. Right ankle seem alright, hopefully it will survived.

  4. RUN
    good Easy run @ USJ3/4 2.32 km 00:16 11:16 pace

    Slow and easy pace. 2 weeks no running and the body and legs are ok but those joints and muscles will need more time to get back to running mode.

  5. RUN
    good Hill workout @ UM 16.95 km 01:46 10:04 pace

    First time running in UM. Started with easy pace then pushed hard towards the finish. For a while not running this hard.

  6. RUN
    good Easy run @ USJ3/4 8.5 km 00:53 10:06 pace

    Easy pace

  7. RUN
    good Easy run @ USJ3/4 15.04 km 01:35 10:08 pace

    2015 started with 15km run.

  8. RUN
    good Easy run @ USJ3/4 8.46 km 00:54 10:12 pace

    Easy run.

  9. RUN
    alright Easy run @ USJ3/4 10.23 km 01:04 10:07 pace

    Body felt stiff after the long two weeks break. The right ankle seem to still aching. Let see how it goes if I continue my training with a slower plan B.

  10. RUN
    good Easy run @ USJ3/4 5.09 km 00:31 09:38 pace

    Easy run. After 10 days break, lucky body still responsive. PF led ankle issue still not fully recovered. I decided to continue with the training plab and see how its goes.

  11. RUN
    good SOS#2 Tempo run 10 km 00:57 09:10 pace

    Can't kept tempo pace. Only 3km logged below 5min pace.

  12. RUN
    good SOS#1 Speed interval 10.98 km 01:04 09:26 pace

    6x 800m speed intervals at 4:24-4:27 min/km pace. All the 400m recoveries at 6:10-6:20 min/km. May be the body started to adopt the speed, max heart rate only 172BPM. Or may be there were enough re... read more

  13. RUN
    good Easy run @ USJ3/4 8.48 km 00:53 09:58 pace

    Easy run

  14. RUN
    good Long run 16.11 km 01:34 09:23 pace

    Only managed 9km at targeted 5:24min/km pace. The rest was warming up and going with recovery pace. Hope body can recover and be ready for the speed intervals on Tuesday.

  15. RUN
    good Easy run @ USJ3/4 10.4 km 01:06 10:12 pace

    Easy morning run

  16. RUN
    good Easy run @ USJ3/4 8.47 km 00:57 10:47 pace

    Easy run. Go by heart rate so very slow but felt like running in haven compared to yesterday's tempo run :p

  17. RUN
    good SOS#2 Tempo run 10.08 km 00:58 09:13 pace

    1+km warming up and 5km @5min/km pace. Last few km slowed down to recovery pace. Planned 10k tempo pace but only managed half of it. But this is what expected when I aimed beyond my current capabil... read more

  18. RUN
    good SOS#1 Speed interval 11.43 km 01:07 09:24 pace

    8x 600m speed intervals. Glad that I completed all sets faster than target 4.5 min/km pace.

  19. RUN
    good Easy run @ USJ3/4 10.13 km 01:04 10:10 pace

    Easy run

  20. RUN
    good Easy run @ USJ3/4 10.1 km 01:05 10:16 pace

    Easy run