| 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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| | Slow miles | Fast miles | Total Distance | | 63.46 | 16.24 | 79.70 |
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| Brooks Pure Connect 4 Miles: 21.84 | The North Face Ultra Cardiac Miles: 29.35 | The North Face Hypertrack Guide Miles: 8.10 | Altra The One 2 Miles: 8.21 | Brooks PureFlow 3 Miles: 12.19 |
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| Night Sleep Time: 118.00 | Nap Time: 0.00 | Total Sleep Time: 118.00 | Weight: 0.00 | Calories: 0.00 | |
| | Slow miles | Fast miles | Total Distance | | 3.11 | 0.00 | 3.11 |
| 5k recovery run
Avg: 6:05 min/km Max: 4:46 min/km
Strides: 174 strides/min Min HR: 84 bpm Max HR: 139 bpm Avg HR: 129 bpm
Sleep: 6hrs Feeling: Yellow
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| Brooks Pure Connect 4 Miles: 3.11 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.98 | 0.00 | 4.98 |
| 8k easy run
Avg: 5:27 min/km Max: 3:47 min/km
Strides: 173 strides/min Min HR: 91 bpm Max HR: 152 bpm Avg HR: 139 bpm
Sleep: 6.5hrs Feeling: Yellow
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| The North Face Ultra Cardiac Miles: 4.98 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.14 | 0.00 | 3.14 |
| 5k easy run
Avg: 5:29 min/km Max: 3:35 min/km
Strides: 175 strides/min Min HR: 72 bpm Max HR: 146 bpm Avg HR: 134 bpm
Sleep: 6hrs Feeling: Yellow
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| Brooks Pure Connect 4 Miles: 3.14 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.34 | 1.33 | 3.67 |
| 10 min easy run; 10 min tempo; 13 min easy run
10 min easy run Avg: 6:35 min/km Max: 5:54 min/km
Min HR: 76 bpm Max HR: 131 bpm Avg HR: 122 bpm
10 min tempo run Avg: 4:40 min/km Max: 3:37 min/km
Min HR: 136 bpm Max HR: 168 bpm Avg HR: 152 bpm
13 min cool down Avg: 5:46 min/km Max: 5:08 min/km
Min HR: 131 bpm Max HR: 158 bpm Avg HR: 142 bpm
Overall Strides: 171 Sleep: 6.5hrs Feeling: Orange
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| The North Face Hypertrack Guide Miles: 3.67 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.98 | 0.00 | 4.98 |
| 8k easy run
Avg: 5:19 min/km Max: 3:54 min/km
Strides: 177 strides/min Min HR: 88 bpm Max HR: 154 bpm Avg HR: 142 bpm
Sleep: 6hrs Feeling: Yellow
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| Altra The One 2 Miles: 4.98 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.19 | 0.00 | 3.19 |
| 5k easy run
Avg: 5:41 min/km Max: 4:11 min/km
Strides: 178 strides/min Min HR: 86 bpm Max HR: 155 bpm Avg HR: 144 bpm
Sleep: 7hrs Feeling: Yellow
LSD was disrupted by rain today. :(
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| The North Face Ultra Cardiac Miles: 3.19 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.13 | 0.00 | 3.13 |
| 5k easy run
Avg: 5:23 min/km Max: 3:54 min/km
Strides: 178 strides/min Min HR: 86 bpm Max HR: 163 bpm Avg HR: 141 bpm
Sleep: 6.5hrs Feeling: Yellow
Sudden jump in HR in early part of the run. It could be I was thinking too much about something else.
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| Brooks Pure Connect 4 Miles: 3.13 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.23 | 0.00 | 6.23 |
| 10k easy run
Avg: 5:20 min/km Max: 3:48 min/km
Strides: 177 strides/min Min HR: 95 bpm Max HR: 164 bpm Avg HR: 144 bpm
Sleep: 7hrs Feeling: Yellow
HR spiked to the max at the beginning of the run these two days. Wonder why.
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| The North Face Ultra Cardiac Miles: 6.23 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.13 | 0.00 | 3.13 |
| 5k easy run
Avg: 5:18 min/km Max: 4:08 min/km
Strides: 173 strides/min Min HR: 83 bpm Max HR: 148 bpm Avg HR: 135 bpm
Sleep: 6hrs Feeling: Yellow
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| Brooks Pure Connect 4 Miles: 3.13 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.45 | 1.99 | 4.44 |
| 10 min easy run; 800m sprint (400m recovery); 4.5 min easy run
1st 800m Avg: 4:23 min/km Max: 4:05 min/km
Min HR: 139 bpm Max HR: 168 bpm Avg HR: 155 bpm
2nd 800m Avg: 4:20 min/km Max: 4:10 min/km
Min HR: 133 bpm Max HR: 167 bpm Avg HR: 158 bpm
3rd 800m Avg: 4:22 min/km Max: 4:04 min/km
Min HR: 137 bpm Max HR: 166 bpm Avg HR: 160 bpm
4th 800m Avg: 4:14 min/km Max: 3:24 min/km
Min HR: 142 bpm Max HR: 169 bpm Avg HR: 161 bpm
Overall Strides: 175 Sleep: 5hrs Feeling: Orange
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| The North Face Hypertrack Guide Miles: 4.44 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.97 | 5.97 |
| 9.6k MP
Avg: 5:06 min/km Max: 3:34 min/km
Strides: 179 strides/min Min HR: 108 bpm Max HR: 166 bpm Avg HR: 157 bpm
Sleep: 8hrs Feeling: Orange
Don't feel great today. Pulling myself out of bed for the run.
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| Brooks PureFlow 3 Miles: 5.97 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.36 | 0.00 | 2.36 |
| 3.8km
Avg: 5:53 min/km Max: 4:23 min/km
Strides: 172 strides/min Min HR: 97 bpm Max HR: 143 bpm Avg HR: 134 bpm
Sleep: 6hrs Feeling: Red
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| The North Face Ultra Cardiac Miles: 2.36 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.22 | 0.00 | 6.22 |
| 10k easy run
Avg: 5:09 min/km Max: 3:36 min/km
Strides: 175 strides/min Min HR: 82 bpm Max HR: 157 bpm Avg HR: 144 bpm
Sleep: 6hrs Feeling: Yellow
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| Brooks Pure Connect 4 Miles: 6.22 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.23 | 0.00 | 3.23 |
| 5k easy run on treadmill
Avg: 6:00 min/km Max: 3:40 min/km
Strides: 157 strides/min Min HR: 83 bpm Max HR: 149 bpm Avg HR: 139 bpm
Sleep: 8hrs Feeling: Yellow
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| Altra The One 2 Miles: 3.23 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.92 | 0.73 | 2.65 |
| 4 x hill on treadmill
Walk 2 mins; easy run 5 mins; run 90 secs at 5 percent incline; recover with easy jog 3 mins at 0 percent incline; run easy for 3 mins
Avg: 5:52 min/km Max: 4:21 min/km
Strides: 158 strides/min Min HR: 88 bpm Max HR: 169 bpm Avg HR: 143 bpm
Sleep: 6hrs Feeling: Yellow
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| The North Face Ultra Cardiac Miles: 2.65 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.22 | 6.22 |
| 10k MP
Avg: 5:04 min/km Max: 3:14 min/km
Strides: 183 strides/min Min HR: 90 bpm Max HR: 160 bpm Avg HR: 150 bpm
Sleep: 8hrs Feeling: Yellow
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| Brooks PureFlow 3 Miles: 6.22 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.94 | 0.00 | 9.94 |
| 16k LSD
Avg: 5:29 min/km Max: 4:19 min/km
Strides: 172 strides/min Min HR: 96 bpm Max HR: 162 bpm Avg HR: 144 bpm
Sleep: 8hrs Feeling: Yellow
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| The North Face Ultra Cardiac Miles: 9.94 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.11 | 0.00 | 3.11 |
| 5k easy run
Avg: 5:23 min/km Max: 3:22 min/km
Strides: 176 strides/min Min HR: 89 bpm Max HR: 155 bpm Avg HR: 142 bpm (zone 2 endurance)
Sleep: 6hrs Feeling: Orange
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| Brooks Pure Connect 4 Miles: 3.11 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 63.46 | 16.24 | 79.70 |
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| Brooks Pure Connect 4 Miles: 21.84 | The North Face Ultra Cardiac Miles: 29.35 | The North Face Hypertrack Guide Miles: 8.10 | Altra The One 2 Miles: 8.21 | Brooks PureFlow 3 Miles: 12.19 |
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| Night Sleep Time: 118.00 | Nap Time: 0.00 | Total Sleep Time: 118.00 | Weight: 0.00 | Calories: 0.00 | |
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