Site:
http://rlib.blogspot.com
Miles:
4399 total / 1194 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

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  • 23 miles
  • 03:29 time
  • 2688 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Easy run @ USJ3/4 8.46 km 00:51 09:38 pace

    Easy morning run. Pace stayed sub 6 min and heart rate stayed below 140BPM. Felt strong.

  2. RUN
    good SOS#1.1 Strength interval 13.38 km 01:13 08:44 pace

    3x 3.3k intervals with 5:15/5:09/5:09 min/km pace. Tough workout but glad that I can complete it according to the plan.

  3. RUN
    good SOS#2 Tempo Run 14.67 km 01:25 09:20 pace

    Rainy morning run. Planned to throw in a 20k tempo run and the rain was just nice for cooling off. Btw the shoes insoles failed due to wet condition. The short supporting plastic broken into small ... read more

  4. RUN
    good Easy run @ USJ3/4 8.5 km 00:52 09:50 pace

    Easy morning run.

  5. RUN
    good Long run 27.44 km 02:42 09:30 pace

    6x 4.5km loop at sub 6min pace. Started late but the morning weather was so great and the body ask for more.

  6. RUN
    good SOS#2 Tempo Run 16.75 km 01:35 09:08 pace

    14.5k tempo run at 5.5-5.6min pace. Felt strong.

  7. RUN
    good SOS#1.1 Strength interval 14.28 km 01:21 09:09 pace

    Strength intervals of 2x 5k at 5:22min pace. Both legs are still in recovery mode hence struggled to kept a faster pace.

  8. RUN
    good CICM 10k 2014 10.18 km 00:49 07:47 pace

    Cut 6 minutes from my last year 10k. First thinking of save the legs for SCKLM but later in the route start thinking WTH and drop the hammer to just kept going. Felt strong and the 6 months trainin... read more

  9. RUN
    good Easy run 18.05 km 01:56 10:18 pace

    Been a while not doing LSD. Lack of motivation and body struggled to kept it slow.

  10. RUN
    good SOS#2 Tempo Run 11.76 km 01:06 09:00 pace

    Tempo run of 10k at 5.5min pace. Felt strong.

  11. RUN
    good SOS#1.1 Strength interval 10.1 km 00:57 09:01 pace

    Strength intervals. Only got time for 2x 3.3k repeats at 5.3min pace.

  12. RUN
    good Easy run @ Polo Ground 10.46 km 01:04 09:49 pace

    Easy run before heading back home.

  13. RUN
    good Long run 21 km 02:06 09:37 pace

    Long run at Polo Ground. Not enough time for the planned 26k cause need to have breakfast with the family.

  14. RUN
    good Long run 18 km 01:46 09:27 pace

    Weekend long run. Started late and only finished by 9:30am, but pace kept well below 6min even though the morning sun is burning.

  15. RUN
    good Easy run @ USJ3/4 5.9 km 00:36 09:47 pace

    Easy morning run.

  16. RUN
    good SOS#2 Tempo Run 10.5 km 00:59 09:02 pace

    9k tempo run at marathon pace. Work commitments hence can't do the planned 14k.

  17. RUN
    good SOS#1.1 Strength interval 11.28 km 01:04 09:04 pace

    3x 2.5km strength intervals at 5.3min pace. Not enough time for the planned 4x cause only start after the rain slow down.

  18. RUN
    good Easy run @ USJ3/4 5.05 km 00:32 10:07 pace

    Easy morning run.

  19. RUN
    good Easy run @ USJ3/4 10.25 km 01:00 09:29 pace

    Easy run.

  20. RUN
    good Treadmill 8 km 00:53 10:39 pace

    Dreadful....