Wari Wahab ran: Unlike a lot of peop...

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  • 5 miles
  • 00:50 time
  • 10:45 pace
  • 713 calories
  •  
  •  
  • 183 ft climb
  • 174 max hr
  • 156 avg hr
    • Currently 4/5 Effort.
    effort 4/5
 
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great 10 X 1 min intervals + 28 floors up cooldown 7.47 km 00:50 10:45 pace

Unlike a lot of people here, this is my fastest run. Anyway, followed the formula at http://www.tips4running.com/Fartlek.html but somehow, can't really do a 5 minute pace at the intervals. Oh well. The way this run is done, I don't think I can beat my 10K PR of 1:10. I was actually very mindful of how I land my right foot, as the knees was about to give up when I walk prior to doing this workout. After the run it was ok though, so I decided to cool down by climbing up 14 floors up, twice. Sweet :)

Details @ http://connect.garmin.com/activity/46103368

over 1 year ago via Garmin

Gear
Effort
  • Currently 4/5 Effort.
Calories
713
  • Azhar Elmiza A.
    Azhar Elmiza A. Nice Job
    Azhar Elmiza A. Nice Job:

    Wari.. U go! Don't give up yet! I wish that I'm in Singapore to run with all of you everynight!

    over 1 year ago

  • Ng Keat Cheong
    Ng Keat Cheong Nice Job
    Ng Keat Cheong Nice Job:

    Great workout...running and climbing staircase. Hey, I still can't run at this pace yet!

    over 1 year ago

  • Barb H.P
    Barb H.
    Barb H.

    Awesome work Wari.

    over 1 year ago • Like

  • Linda Z.
    Linda Z.
    Linda Z.

    Great comeback wari!!

    over 1 year ago • Like

  • Izat
    Izat
    Izat

    At least u run. That's better than staying at home watching TV right ?

    over 1 year ago • Like

  • Fiki Z.
    Fiki Z.
    Fiki Z.

    nice nice bro...

    over 1 year ago • Like

  • Marshal N.
    Marshal N.
    Marshal N.

    After that sexxxylicious thingy with your foam roller, can't expect to break any new PR la (anyway rarely you'll break your PR during an interval, coz you'll most likely to run very slow during the in-between rests). But interval followed by climbing stairs?! Now I'm not sure whether to categorize this into crazy or amazing.

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    Thanks guys. Not that I'm giving up or anything, but something is very worrying about my right knee. When I was doing knee twisting to loosen my joints, the right knee sounded, and felt like prawn crackers. Crunch, crunch, crunch. And it was on it's way to getting some pain. Very annoying, and scary.

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    As for the stairs, I didn't run up, just the relaxing walk up the stairs. Amazingly, after running, climbing up the stairs 28 floors is a lot easier than climbing up 7 floors when I just reached home from work. Feels like the leg/body is lighter or something. So it becomes too easy LOL.

    over 1 year ago • Like

  • Fiki Z.
    Fiki Z.
    Fiki Z.

    wari, knee arent suppose to be twist... it only move in 1 axis, so take care bro...

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    Lol, not sure what the movement is called, but it's part of the chi running loosening of joints routine. You know, bend your knees where you are almost at half squat, and then draw circles with your hands holding the knees as support. Footballers also do this 'warm up' exercise.

    over 1 year ago • Like

  • Deborah N.
    Deborah N. Nice Job
    Deborah N. Nice Job:

    NICE! :D

    over 1 year ago

  • Barefootdzul
    Barefootdzul
    Barefootdzul

    Wari the Warrior, you didnt give up on your knee and ran the pain off. Kowabunga!!

    over 1 year ago • Like

  • Selly Selina
    Selly Selina
    Selly Selina

    waitseminit. how exactly did u do this interval run again? 1 min hard, 1 min easy x 10 issit? i iz konpius :/ superb pace btw!

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    Selly, yup, basically:

    1. 15 minutes of easy running.
    2. 1 minute hard, one minute easy x 5.
    3. 5 minutes of easy running.
    4. 1 minute hard, one minute easy x 5.
    5. 10 minutes of easy running.

    Thanks for the comments about the pace, it's my fastest yet, for a whole of 7km, that is. Best of all, didn't end up tired.

    over 1 year ago • Like

  • Wari W.
    Wari W.
    Wari W.

    The 5 minute rest in the middle is crucial I think.

    over 1 year ago • Like

  • Selly Selina
    Selly Selina
    Selly Selina

    i should try that one day...

    over 1 year ago • Like