Site:
http://facebook.com/shannon.ong.sh
Miles:
1110 total / 0 in 2018
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 6 years ago. Help get them back on track!

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Entries

  1. 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

  2. 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

  3. swim
    good Swimming 540 m 00:22 65:48 pace

    Cross training today and 15k run scheduled tomorrow morning!

  4. FIT
    good Spinning 27 km 01:01 03:36 pace

    Spinning in the gym for cross training

  5. RUN
    good Easy Run 4.59 km 00:23 07:59 pace

    Planned for a 10k today but decided that I should take it easy when recovering so I made the run short. Hamstring felt alright, left knee still a little aching initially but it faded after about 10... read more

  6. 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! :)

  7. 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...

  8. 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!

  9. 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

  10. 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

    • Daisy D.
      Daisy D.

      Very nice miles, and it always feels so exhilerating finishing strongly!

      almost 7 years ago Like1 person

    • Lisa K.
      Lisa K.

      nice midweek work Shannon

      almost 7 years ago Like1 person

    • Shannon O.
      Shannon O.

      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 7 years ago Like

  11. 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

  12. 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.

    • Daisy D.
      Daisy D.

      Are you a machine?? I hope you give yourself a little rest and relaxation :)

      almost 7 years ago Like1 person

    • Lisa K.
      Lisa K.

      take care Shannon

      almost 7 years ago Like1 person

    • Glenn W.
      Glenn W.

      Good workout, Shannon!

      almost 7 years ago Like1 person

    • Shannon O.
      Shannon O.

      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 7 years ago Like

  13. 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

  14. 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

  15. RUN
    alright Easy run 6.44 km 00:31 07:50 pace

    This is supposed to be a 10k easy run but due to the hazy conditions I've decided that I would shorten the duration but increase the pace of the run. Thank god I decided to do that because aft... read more

  16. 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

  17. 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.

    • Patricia B.
      Patricia B.

      Probably a safer bet...maybe you need some extra magnesium and zinc since you're sweating so much.

      almost 7 years ago Like1 person

    • Show 2 more comments...
    • Alfred H.
      Alfred H.

      Nice run, Shannon! Smart move adjusting your plan!

      almost 7 years ago Like1 person

    • Shannon O.
      Shannon O.

      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 7 years ago Like

  18. 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

    • Ulrika
      Ulrika

      Haha! Yeah, it's easy to spend the time flapping gums with your friends around. But still a nice 30 minutes pool practice. Well done. ;P

      almost 7 years ago Like1 person

    • Alfred H.
      Alfred H.

      Nice swim, Shannon!

      almost 7 years ago Like1 person