| 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 | 69.98 | 13.09 | 83.07 |
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Altra The One 2 Miles: 6.45 | Brooks PureFlow 3 Miles: 19.67 | The North Face Hypertrack Guide Miles: 18.26 | Brooks Pure Connect 4 Miles: 17.50 | The North Face Ultra Cardiac Miles: 21.21 |
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Night Sleep Time: 115.00 | Nap Time: 0.00 | Total Sleep Time: 115.00 | Weight: 0.00 | Calories: 0.00 | |
| Slow miles | Fast miles | Total Distance | 3.23 | 0.00 | 3.23 |
| 5k easy run on treadmill
Avg: 6:03 min/km Max: 5:15 min/km
Strides: 157 strides/min Min HR: 85 bpm Max HR: 149 bpm Avg HR: 138 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 |
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| Slow miles | Fast miles | Total Distance | 3.23 | 0.00 | 3.23 |
| 5k easy run on treadmill
Avg: 5:58 min/km Max: 4:49 min/km
Strides: 154 strides/min Min HR: 77 bpm Max HR: 152 bpm Avg HR: 139 bpm
Sleep: 8hrs Feeling: Yellow
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Brooks PureFlow 3 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 |
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| Race: |
Terry Fox 10k (6.195 Miles) 00:44:59 | Slow miles | Fast miles | Total Distance | 0.00 | 6.20 | 6.20 |
| Terry Fox Run - 10k
Avg: 4:30 min/km Max: 3:45 min/km
Strides: 180 strides/min Min HR: 123 bpm Max HR: 192 bpm Avg HR: 183 bpm
Sleep: 6hrs Feeling: Orange
Runnning for Mr. Terry Fox. Supposedly should be a tempo run but feeling it was a hard effort after not really been running much for the last couple of weeks.
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The North Face Hypertrack Guide Miles: 6.20 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.14 | 0.00 | 3.14 |
| 5k easy run
Avg: 5:34 min/km Max: 3:55 min/km
Strides: 179 strides/min Min HR: 93 bpm Max HR: 152 bpm Avg HR: 140 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 |
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| Slow miles | Fast miles | Total Distance | 1.60 | 0.63 | 2.23 |
| 3x hill on treadmill
2 min walk; 5 min easy run; 3x90 sec @ 4 to 5 percent incline (13.0kph, 13.5kph, 14.0kph); 2x3 min recovery jog; 5 min easy run
Avg: 6:17 min/km Max: 4:37 min/km
Strides: 155 strides/min Min HR: 120 bpm Max HR: 173 bpm Avg HR: 147 bpm
Sleep: 6.5hrs Feeling: Yellow
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The North Face Ultra Cardiac Miles: 2.23 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.12 | 0.00 | 3.12 |
| 5k easy run
Avg: 5:30 min/km Max: 4:11 min/km
Strides: 172 strides/min Min HR: 93 bpm Max HR: 157 bpm Avg HR: 145 bpm
Sleep: 6hrs Feeling: Yellow
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Brooks Pure Connect 4 Miles: 3.12 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 2.71 | 0.55 | 3.26 |
| 30 min fartlek
Avg: 5:44 min/km Max: 3:32 min/km
Strides: 174 strides/min Min HR: 106 bpm Max HR: 160 bpm Avg HR: 147 bpm
Sleep: 7hrs Feeling: Yellow
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Brooks PureFlow 3 Miles: 3.26 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.19 | 0.00 | 7.19 |
| 11.5k easy run
Avg: 5:28 min/km Max: 3:07 min/km
Strides: 169 strides/min Min HR: 92 bpm Max HR: 154 bpm Avg HR: 144 bpm
Sleep: 6.5hrs Feeling: Yellow
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Brooks Pure Connect 4 Miles: 7.19 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.22 | 0.00 | 3.22 |
| 5k easy run
Avg: 5:30 min/km Max: 3:17 min/km
Strides: 175 strides/min Min HR: 80 bpm Max HR: 150 bpm Avg HR: 136 bpm
Sleep: 6hrs Feeling: Yellow
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Altra The One 2 Miles: 3.22 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.20 | 0.74 | 6.94 |
| 6.5k easy run
Avg: 5:24 min/km Max: 4:11 min/km
Strides: 183 strides/min Min HR: 91 bpm Max HR: 153 bpm Avg HR: 141 bpm
Sleep: 6hrs Feeling: Yellow
4x hill on treadmill
2 min walk; 5 min easy run; 4x90 sec @ 4 to 5 percent incline (13.8kph, 13.8kph, 14.0kph, 14.0kph); 3x3 min recovery jog; 5 min easy run
Avg: 5:48 min/km Max: 4:20 min/km
Strides: 159 strides/min Min HR: 94 bpm Max HR: 169 bpm Avg HR: 146 bpm
Sleep: 6hrs Feeling: Yellow
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The North Face Hypertrack Guide Miles: 2.90 | Brooks Pure Connect 4 Miles: 4.04 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.33 | 0.00 | 4.33 |
| 37 min tempo on treadmill
12 min easy run; 15 min tempo (max @ 13.5kph); 10 min easy run
Avg: 5:18 min/km Max: 4:51 min/km
Strides: 161 strides/min Min HR: 98 bpm Max HR: 167 bpm Avg HR: 150 bpm
Sleep: 8hrs Feeling: Yellow
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The North Face Hypertrack Guide Miles: 4.33 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.02 | 0.00 | 9.02 |
| 14.5k LSD on trail
Avg: 6:11 min/km Max: 4:32 min/km
Strides: 167 strides/min Min HR: 105 bpm Max HR: 159 bpm Avg HR: 147 bpm
Sleep: 6.5hrs Feeling: Yellow
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The North Face Ultra Cardiac Miles: 9.02 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.97 | 0.00 | 4.97 |
| 8k easy run on treadmill
Avg: 5:40 min/km Max: 2:30 min/km
Strides: 158 strides/min Min HR: 86 bpm Max HR: 163 bpm Avg HR: 145 bpm
Sleep: 8hrs Feeling: Yellow
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Brooks PureFlow 3 Miles: 4.97 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.84 | 0.00 | 4.84 |
| 40min tempo run on treadmill
10 min easy run; 20 min tempo run (max 13.5kph); 10 min easy run
Avg: 5:08 min/km Max: 2:23 min/km
Strides: 166 strides/min Min HR: 109 bpm Max HR: 166 bpm (achieved during tempo run) Avg HR: 151 bpm
Sleep: 6hrs Feeling: Yellow
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The North Face Hypertrack Guide Miles: 4.84 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 4.97 | 4.97 |
| 8k HM Pace
Avg: 4:55 min/km Max: 3:25 min/km
Strides: 181 strides/min Min HR: 101 bpm Max HR: 165 bpm Avg HR: 157 bpm
Sleep: 7hrs Feeling: Yellow
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Brooks PureFlow 3 Miles: 4.97 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.95 | 0.00 | 9.95 |
| 16k LSD
Avg: 5:33 min/km Max: 3:59 min/km
Strides: 174 strides/min Min HR: 87 bpm Max HR: 158 bpm Avg HR: 146 bpm
Sleep: 7hrs Feeling: Orange
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The North Face Ultra Cardiac Miles: 9.95 |
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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 | 3.23 | 0.00 | 3.23 |
| 5k easy run on treadmill
Avg: 6:00 min/km Max: 2:38 min/km
Strides: 158 strides/min Min HR: 99 bpm Max HR: 149 bpm Avg HR: 139 bpm
Sleep: 6.5hrs Feeling: Yellow
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Brooks PureFlow 3 Miles: 3.23 |
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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 | 69.98 | 13.09 | 83.07 |
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Altra The One 2 Miles: 6.45 | Brooks PureFlow 3 Miles: 19.67 | The North Face Hypertrack Guide Miles: 18.26 | Brooks Pure Connect 4 Miles: 17.50 | The North Face Ultra Cardiac Miles: 21.21 |
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Night Sleep Time: 115.00 | Nap Time: 0.00 | Total Sleep Time: 115.00 | Weight: 0.00 | Calories: 0.00 | |
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