- Site:
- http://facebook.com/shannon.ong.sh
- Miles:
- 1110 total / 0 in 2013
- Goal:
2011km in 2011.. 11 races in 2011.. Run a sub 1:45 Half Marathon PBIM 2011 Full Marathon sub 4:00..
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Shannon logged 1110 miles.
Last workout over 1 year ago. Help get them back on track!
Entries
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RUN
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FIT
good Spinning 30 km 01:00 03:13 pace
And so I went for a spin today. No pain on the knees when I'm on the bike so I prefer the bike over running right now. I have a half marathon on Saturday, better to play it safe and to prevent... read more
- Show 3 more comments...
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Good Luck:
Its always better to be safe than sorry. Good luck for the half at the weekend.
over 1 year ago
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RUN
great Sunday 15k 15.13 km 01:21 08:39 pace
Felt great to be running on Sunday again, been a couple of weeks since I last did one. Forced myself to sleep on the sofa last night in order not to get too comfortable so that I'm able to wak... read more
- Show 3 more comments...
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Thanks! Sunday runs are always special, it somehow feels different from other runs. Maybe it's because there are always a huge group of people running and you can always meet lots of running and cycling enthusiasts on the road.
over 1 year ago • Like
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swim
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Thanks! Had an awesome run.
over 1 year ago • Like
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FIT
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Thanks :) Good luck for your 10k Daisy..
over 1 year ago • Like
- RUN
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FIT
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Nice Job:
Well done!
over 1 year ago
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RUN
good Fartlek 7 km 00:40 09:08 pace
First time running again after 2 weeks. Heart felt alright but legs felt heavy, feels great to be running again! :)
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RUN
good Long Run cut short 11.66 km 01:04 08:51 pace
Supposed to be a long run but had to cut it short...
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Sometimes life just gets in the way! I hope everything is ok though :)
almost 2 years ago • Like
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Nice run, Shannon!
almost 2 years ago • Like
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Still a great run! Hope you're okay Shannon!
almost 2 years ago • Like
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RUN
alright Easy Run 6.44 km
Did easy run with some friends. Managed to catch up while run walking as some weren't fit enough. Just took it really easy today, looking forward to my long run tomorrow!
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RUN
good Intervals 9 km 00:39 07:03 pace
Rested yesterday because my legs were a little tight. 8x1000m intervals today. Quite happy that such a big group turned up for the interval workout today. Started a little slow as legs were still a... read more
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Great Performance:
Speedy, Shannon.
almost 2 years ago
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Thanks! Was really nice to break the 4 min as last week I only managed 4:01.
almost 2 years ago • Like
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RUN
good Midweek Long Run 21 km 01:51 08:32 pace
Did loops on the field for this long run, 20 loops of 1.05km. Felt good throughout the run but the grass surface tire me down faster due to the extra pushing motion on every stride. Started the run... read more
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Thanks! Definitely feels nice to feel strong. Actually I'm afraid that I won't be able to complete the workouts, so I always start slow :P
almost 2 years ago • Like
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RUN
alright Tempo Run 9.98 km 00:50 08:07 pace
Did a hilly tempo run today. Was late to join the running group on their daily run so I ended up running alone but I met up with a friend who is running together with a group of fast runners and I ... read more
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You Rock:
Fantastic pace!!!
almost 2 years ago
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Thanks Patricia!
almost 2 years ago • Like
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RUN
alright Fartlek + Hiking 8 km 00:49 09:46 pace
Legs feel pretty tight today. Guess I haven't fully recovered from yesterdays race.
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Thanks for the concern people :) Ankle is recovering fine, no more aches except when I try to stretch it too much. This week will be a week of tough workouts as scheduled but I'll make sure to make up for it by resting more next week.
almost 2 years ago • Like
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RUN
good Penang Chinese Road Race 2011 9.45 km 00:42 07:13 pace
It rained a couple of hours before the race so the morning was quite cool. The race started at 7:30am, by that time the sun was already up. I think I started the race at a pretty fast pace (for my ... read more
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Thanks a lot for the kind words :) @Tess The left ankle felt alright throughout the race yesterday, although I felt a bit of a pull when I wanted to accelerate more so I just pushed it a little but it was pretty much quite a relaxed run towards the end.
almost 2 years ago • Like
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RUN
Easy Run + Striding 6.2 km 00:29 07:36 pace
Easy 4km run and 10x110m striding intervals. Feeling exhausted today due to the hectic work schedule and other commitments. Been that way for the past few days so limited time to get my runs in, lu... read more
- RUN
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RUN
good Hill Intervals 5.42 km 00:30 08:54 pace
Hill intervals on grass surface... Did 125m x10 (38, 38, 38, 36, 36, 33, 33, 31, 29, 29) with 125m recoveries in between.. Managed to squeeze in a short workout before heading for dinner with frien... read more
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RUN
alright Easy Run 10 km 00:54 08:41 pace
Legs cramped up last night. So instead of doing a long run, I decided to do an easy run in order not to aggravate it more. Chose a little hilly loop for the 10k but took it at an easy pace.
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Thanks for the tip Patricia! Will try to down more of those. I have a 9k race coming up this weekend so I think I'm going to cut down my mileage for this week and focus on resting. Although, initially I didn't plan to take any rests because the race is supposed to be a preparation for my marathon.
almost 2 years ago • Like
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RUN
good Pool Swimming 1 km 00:30
Went for an evening swim in the pool with a group of friends. Feels good to be cross training and hanging out with friends at the same time. Spent about an hour and a half in the pool but only swam... read more
Shannon
Shannon
Nice :)
over 1 year ago • Like
Nice one, Shannon!
over 1 year ago • Like