The Accidental & Solo Runner

January 2016

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Location:

Singapore

Member Since:

Aug 01, 2015

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2007 Singapore Marathon, Full Marathon: 5h 17m 33s | 2008 Singapore Marathon, Full Marathon: 5h 16m 45s | 2009 Singapore Marathon, Full Marathon: 3h 58m 01s | 2011 Singapore Biathlon: 1h 21m 02s | 2011 Race Against Cancer, 15km: 1h 09m 41s | 2011 Singapore Bay Run, Half Marathon: 1h 32m 06s | 2011 North Face 100 50km Duo: 3h 01m 38s | 2011 Singapore Marathon, Full Marathon: 4h 10m 40s | 2013 Singapore Bay Run, Half Marathon: 1h 28m 24s | 2014 Singapore Bay Run, Half Marathon: 1h 33m 59s | 2015 Sundown Marathon, Full Marathon: 5h 11m 39s | 2015 MSIG Singapore Action Asia 50, 22.4km: 1h 55m 06s | 2015 The North Face 100 25km: 2h 27m 59s | 2015 Newton Challenge 32km: 2h 45m 08s | 2015 CSC Run by the Bay 21km: 1h 38m 38s

Short-Term Running Goals:

Boston Qualifying Time

Long-Term Running Goals:

Achieving a Sub-3 for Marathon
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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
The North Face Ultra Cardiac Lifetime Miles: 181.61
The North Face Hypertrack Guide Lifetime Miles: 197.00
Brooks Pure Connect 4 Lifetime Miles: 72.91
Zoot Solana Lifetime Miles: 6.23
Totals
Slow milesFast milesTotal Distance
66.5819.2285.80
The North Face Hypertrack Guide Miles: 37.49Altra The One 2 Miles: 20.03Brooks PureFlow 3 Miles: 7.77New Balance Minimus Miles: 3.11The North Face Ultra Cardiac Miles: 14.20Brooks Pure Connect 4 Miles: 3.19
Night Sleep Time: 114.00Nap Time: 6.00Total Sleep Time: 120.00Weight: 0.00Calories: 0.00
Fri, Jan 01, 2016
Slow milesFast milesTotal Distance
2.472.124.59

1.5k easy run + 5 min at 5k effort x 3 (2 min easy pace recovery in between) + 1.5k easy run
 

1.5k easy run Avg: 6:10 min/km Max: 4:55 min/km
Min HR: 104 bpm Max HR: 143 bpm Avg HR: 134 bpm
1st 5min at 5k effort Avg: 4:26 min/km Max: 4:16 min/km
Min HR: 143 bpm Max HR: 167 bpm Avg HR: 158 bpm
2nd 5min at 5k effort Avg: 4:22 min/km Max: 4:14 min/km
Min HR: 144 bpm Max HR: 191 bpm Avg HR: 169 bpm
3rd 5min at 5k effort Avg: 4:19 min/km Max: 3:54 min/km
Min HR: 152 bpm Max HR: 184 bpm Avg HR: 171 bpm
1.5k easy run Avg: 6:28 min/km Max: 5:55 min/km
Min HR: 143 bpm Max HR: 154 bpm Avg HR: 148 bpm 
Overall

Avg: 5:25 min/km Max: 3:54 min/km
Min HR: 104 bpm Max HR: 191 bpm Avg HR: 153 bpm (zone 3 stamina)
Strides: 178 Sleep: 10hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.59
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00Calories: 0.00
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Sun, Jan 03, 2016
Slow milesFast milesTotal Distance
6.970.006.97

11k long run

Avg: 5:43 min/km Max: 4:19 min/km

Min HR: 101 bpm Max HR: 157 Avg HR: 148 bpm

Strides: 172 Sleep: 8hrs Feeling: Yellow

Altra The One 2 Miles: 6.97
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
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Tue, Jan 05, 2016
Slow milesFast milesTotal Distance
1.982.704.68

10 min easy run + 20 min tempo run + climb 20 to 30 seconds up the stairs at tempo effort (×4) + 10 min cool down
 

10 min easy run Avg: 6:00 min/km Max: 4:59 min/km
Min HR: 84 bpm Max HR: 146 bpm Avg HR: 130 bpm
20 min tempo run Avg: 4:36 min/km Max: 3:39 min/km
Min HR: 142 bpm Max HR: 170 bpm Avg HR: 161 bpm
10 min cool down Avg: 6:48 min/km Max: 5:16 min/km
Min HR: 124 bpm Max HR: 143 bpm Avg HR: 137 bpm

Overall Strides: 174 Sleep: 6.5hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.68
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
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Wed, Jan 06, 2016
Slow milesFast milesTotal Distance
3.730.003.73

6k easy run on treadmill 
Avg: 6:09 min/km Max: 4:58 min/km
Strides: 156 strides/min Min HR: 75 bpm Max HR: 147 bpm Avg HR: 135 bpm
Sleep: 6hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 3.73
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Fri, Jan 08, 2016
Slow milesFast milesTotal Distance
2.522.775.29

1.5k easy run + 5 min at 5k effort x 4 (2 min easy pace recovery in between) + 1.5k easy run
1.5k easy run Avg: 6:21 min/km Max: 5:18 min/km
Min HR: 111 bpm Max HR: 153 bpm Avg HR: 133 bpm
1st 5min at 5k effort Avg: 4:31 min/km Max: 3:36 min/km
Min HR: 143 bpm Max HR: 163 bpm Avg HR: 155 bpm
2nd 5min at 5k effort Avg: 4:26 min/km Max: 4:17 min/km
Min HR: 137 bpm Max HR: 168 bpm Avg HR: 160 bpm
3rd 5min at 5k effort Avg: 4:26 min/km Max: 3:54 min/km
Min HR: 140 bpm Max HR: 171 bpm Avg HR: 164 bpm
4th 5min at 5k effort Avg: 4:26 min/km Max: 3:51 min/km
Min HR: 145 bpm Max HR: 171 bpm Avg HR: 165 bpm
1.5k easy run Avg: 6:22 min/km Max: 5:55 min/km
Min HR: 142 bpm Max HR: 150 bpm Avg HR: 146 bpm
Overall
Avg: 5:32 min/km Max: 3:36 min/km
Min HR: 111 bpm Max HR: 171 bpm Avg HR: 151 bpm
Strides: 170 Sleep: 6.5hrs Feeling: Yellow
 

The North Face Hypertrack Guide Miles: 5.29
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
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Sat, Jan 09, 2016
Slow milesFast milesTotal Distance
3.110.003.11

5k very easy run on treadmill

Avg: 6:18 min/km Max: 5:13 min/km
Strides: 155 strides/min Min HR: 88 bpm Max HR: 146 bpm Avg HR: 132 bpm
Sleep: 6.5hrs Feeling: Yellow

New Balance Minimus Miles: 3.11
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
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Sun, Jan 10, 2016
Slow milesFast milesTotal Distance
8.080.008.08

13k long slow run

Avg: 5:53 min/km Max: 3:45 min/km
Strides: 174 strides/min Min HR: 90 bpm Max HR: 156 bpm Avg HR: 148 bpm
Sleep: 7.5hrs Feeling: Orange

The North Face Ultra Cardiac Miles: 8.08
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
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Wed, Jan 13, 2016
Slow milesFast milesTotal Distance
2.441.954.39

10 min easy run + 15 min tempo run + 10 min cool down on treadmill

10 min easy run Avg: 4:59 min/km Max: 4:39 min/km
Min HR: 97 bpm Max HR: 147 bpm Avg HR: 134 bpm
15 min tempo run Avg: 4:47 min/km Max: 2:27 min/km
Min HR: 147 bpm Max HR: 163 bpm Avg HR: 157 bpm
10 min cool down Avg: 5:16 min/km Max: 5:16 min/km
Min HR: 150 bpm Max HR: 160 bpm Avg HR: 153 bpm

Overall Strides: 164 Sleep: 7hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.39
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
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Thu, Jan 14, 2016
Slow milesFast milesTotal Distance
3.130.003.13

5k easy run

Avg: 5:40 min/km Max: 3:40 min/km
Strides: 179 strides/min Min HR: 67 bpm Max HR: 148 bpm Avg HR: 135 bpm
Sleep: 5hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 3.13
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00Calories: 0.00
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Sat, Jan 16, 2016
Slow milesFast milesTotal Distance
2.242.144.38

1.5k easy run + 5 min at 5k effort x 3 (2 min easy pace recovery in between) + 1.5k easy run
1.5k easy run Avg: 6:09 min/km Max: 4:57 min/km
Min HR: 97 bpm Max HR: 155 bpm Avg HR: 142 bpm
1st 5min at 5k effort Avg: 4:23 min/km Max: 4:12 min/km
Min HR: 147 bpm Max HR: 175 bpm Avg HR: 166 bpm
2nd 5min at 5k effort Avg: 4:19 min/km Max: 4:11 min/km
Min HR: 151 bpm Max HR: 178 bpm Avg HR: 169 bpm
3rd 5min at 5k effort Avg: 4:20 min/km Max: 3:02 min/km
Min HR: 151 bpm Max HR: 183 bpm Avg HR: 174 bpm

1.5k easy run Avg: 6:27 min/km Max: 5:44 min/km
Min HR: 140 bpm Max HR: 180 bpm Avg HR: 162 bpm
Overall
Avg: 5:23 min/km Max: 3:02 min/km
Min HR: 97 bpm Max HR: 183 bpm Avg HR: 159 bpm
Strides: 176 Sleep: 6hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.38
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Wed, Jan 20, 2016
Slow milesFast milesTotal Distance
2.291.914.20

15 min easy run + 15 min tempo run + 7 min cool down on treadmill
15 min easy run Avg: 6:17 min/km Max: 5:08 min/km
Min HR: 84 bpm Max HR: 162 bpm Avg HR: 127 bpm
15 min tempo run Avg: 4:52 min/km Max: 2:23 min/km
Min HR: 148 bpm Max HR: 172 bpm Avg HR: 161 bpm
7 min cool down Avg: 5:28 min/km Max: 4:57 min/km
Min HR: 150 bpm Max HR: 169 bpm Avg HR: 154 bpm
Overall Strides: 157 Sleep: 6.5hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.20
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
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Sat, Jan 23, 2016
Slow milesFast milesTotal Distance
4.040.004.04

6.5k easy run
Avg: 5:40 min/km Max: 4:06 min/km
Strides: 174 strides/min Min HR: 78 bpm Max HR: 159 bpm Avg HR: 148 bpm
Sleep: 8hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 4.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
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Mon, Jan 25, 2016
Slow milesFast milesTotal Distance
3.110.003.11

5k easy run

Avg: 5:25 min/km Max: 4:06 min/km
Strides: 181 strides/min Min HR: 81 bpm Max HR: 149 bpm Avg HR: 137 bpm
Sleep: 5.5hrs Feeling: Yellow

First training run for 18 week of Sundown Marathon training.

 

Altra The One 2 Miles: 3.11
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00Calories: 0.00
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Tue, Jan 26, 2016
Slow milesFast milesTotal Distance
4.970.004.97

8k easy run
Avg: 5:32 min/km Max: 3:53 min/km
Strides: 174 strides/min Min HR: 86 bpm Max HR: 151 bpm Avg HR: 139 bpm
Sleep: 6.5hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.97
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
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Wed, Jan 27, 2016
Slow milesFast milesTotal Distance
3.190.003.19

5k easy run

Avg: 5:17 min/km Max: 2:00 min/km
Strides: 171 strides/min Min HR: 92 bpm Max HR: 146 bpm Avg HR: 137 bpm
Sleep: 6hrs Feeling: Yellow

Something is wrong with thw watch GPS functionality today.

Brooks Pure Connect 4 Miles: 3.19
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Thu, Jan 28, 2016
Slow milesFast milesTotal Distance
2.360.653.01

3 x 400m hill  on treadmill
Warm up for 10 mins; run 3 reps x 90 secs at 4-percent incline (5k pace). Recover for 2min at an easy pace between reps; cool down for 10 mins

Avg: 5:48 min/km Max: 4:21 min/km
Strides: 171 strides/min Min HR: 89 bpm Max HR: 164 bpm Avg HR: 140 bpm
Sleep: 5.5hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 3.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00Calories: 0.00
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Sat, Jan 30, 2016
Slow milesFast milesTotal Distance
0.004.984.98

8k at MP

Avg: 4:52 min/km Max: 3:37 min/km
Strides: 174 strides/min Min HR: 92 bpm Max HR: 164 bpm Avg HR: 153 bpm
Sleep: 7hrs Feeling: Orange

Not satisfied with cadence.

The North Face Hypertrack Guide Miles: 4.98
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
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Sun, Jan 31, 2016
Slow milesFast milesTotal Distance
9.950.009.95

16k LSD
Avg: 5:38 min/km Max: 3:48 min/km
Strides: 168 strides/min Min HR: 108 bpm Max HR: 166 bpm Avg HR: 153 bpm
Sleep: 6hrs Feeling: Orange

Altra The One 2 Miles: 9.95
Night Sleep Time: 0.00Nap Time: 6.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Totals
Slow milesFast milesTotal Distance
66.5819.2285.80
The North Face Hypertrack Guide Miles: 37.49Altra The One 2 Miles: 20.03Brooks PureFlow 3 Miles: 7.77New Balance Minimus Miles: 3.11The North Face Ultra Cardiac Miles: 14.20Brooks Pure Connect 4 Miles: 3.19
Night Sleep Time: 114.00Nap Time: 6.00Total Sleep Time: 120.00Weight: 0.00Calories: 0.00
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