Site:
http://rlib.blogspot.com
Miles:
4120 total / 914 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!

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  • 15 miles
  • 02:25 time
  • 1883 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. 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.

  2. 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

  3. 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.

  4. 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.

  5. 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.

  6. 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

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

    Easy run. Hot weather.

  8. 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.

  9. 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.

  10. 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.

  11. 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.

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

    Easy run, great morning weather.

  13. 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.

  14. RUN
    good SOS#2 Tempo Run 7 km 00:39 08:55 pace

    Short tempo run of 5km at 5.5 min pace. Wake up late again...

  15. RUN
    good SOS#1 Speed interval 10.48 km 01:01 09:20 pace

    Speed intervals 6x 800m at 4:45-4:55 min pace. Felt great and the reduced pace seem to be more manageable.

  16. RUN
    great Easy run @ USJ3/4 11.18 km 01:09 09:52 pace

    Easy run. Daughter no school hence can run longer a bit to stretch up to completed total of 300km in June. Yahoo!

  17. RUN
    good Tempo run 13.26 km 01:14 08:57 pace

    13k of tempo run at Polo Ground. I think I found the key to push for consistance pace. Clear sky in Ipoh.

  18. RUN
    good Long Run 26 km 02:36 09:37 pace

    Weekend long run at 5:50-6:00min pace. Hit the wall after 24km but average still within target. Perfect weather if there is not haze 😕

  19. RUN
    good Easy run @ USJ3/4 4.28 km 00:26 09:46 pace

    Surprisingly the sky is clear. Easy pace cause reached home very late last night and today got full day training to attend to.

  20. RUN
    good Easy run @ Four Points 5.47 km 00:34 09:56 pace

    Easy run around the hotel and the housing area.