| 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 | 57.44 | 19.04 | 76.48 |
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Brooks Pure Connect 4 Miles: 30.38 | The North Face Hypertrack Guide Miles: 9.74 | The North Face Ultra Cardiac Miles: 16.61 | Brooks PureFlow 3 Miles: 13.53 | Zoot Solana Miles: 6.23 |
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Night Sleep Time: 102.00 | Nap Time: 0.00 | Total Sleep Time: 102.00 | Weight: 0.00 | Calories: 0.00 | |
| Slow miles | Fast miles | Total Distance | 4.98 | 0.00 | 4.98 |
| 8k easy run
Avg: 5:14 min/km Max: 3:32 min/km
Strides: 176 strides/min Min HR: 87 bpm Max HR: 161 bpm Avg HR: 147 bpm
Sleep: 7hrs Feeling: Yellow
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Brooks Pure Connect 4 Miles: 4.98 |
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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 | 0.00 | 3.11 | 3.11 |
| 5k HM Pace
Avg: 4:49 min/km Max: 3:33 min/km
Strides: 179 strides/min Min HR: 116 bpm Max HR: 165 bpm Avg HR: 158 bpm
Sleep: 7hrs Feeling: Yellow
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The North Face Hypertrack Guide Miles: 3.11 |
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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 | 10.88 | 0.00 | 10.88 |
| 17.5k LSD
Avg: 5:35 min/km Max: 3:47 min/km
Strides: 168 strides/min Min HR: 111 bpm Max HR: 158 bpm Avg HR: 149 bpm
Sleep: 6.5hrs Feeling: Yellow
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The North Face Ultra Cardiac Miles: 10.88 |
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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 | 4.04 | 0.00 | 4.04 |
| 6.5k easy run
Avg: 5:28 min/km Max: 3:55 min/km
Strides: 177 strides/min Min HR: 82 bpm Max HR: 147 bpm Avg HR: 135 bpm
Sleep: 6.5hrs Feeling: Yellow
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Brooks Pure Connect 4 Miles: 4.04 |
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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 | 2.06 | 1.37 | 3.43 |
| 30min tempo
10 min easy; 10 min tempo; 10 min easy
Avg: 5:27 min/km Max: 3:29 min/km Avg tempo pace: 4:33 min/km
Strides: 172 strides/min Min HR: 91 bpm Max HR: 165 bpm Avg HR: 145 bpm
Sleep: 5.5hrs Feeling: Yellow
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The North Face Hypertrack Guide Miles: 3.43 |
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Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 1.87 | 0.00 | 1.87 |
| 3k recovery run
Avg: 6:02 min/km Max: 4:21 min/km
Strides: 169 strides/min Min HR: 84 bpm Max HR: 138 bpm Avg HR: 127 bpm
Sleep: 6hrs Feeling: Yellow
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Brooks Pure Connect 4 Miles: 1.87 |
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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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| Race: |
RUN 350 (13.533 Miles) 01:38:09 | Slow miles | Fast miles | Total Distance | 0.00 | 13.53 | 13.53 |
| Run350 21k
Avg: 4:30 min/km Max: 3:17 min/km Fastest average km: 4:16 min/km (2nd km)
Strides: 182 strides/min Min HR: 146 bpm Max HR: 189 bpm Avg HR: 181 bpm
Sleep: 4hrs Feeling: Yellow
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Brooks PureFlow 3 Miles: 13.53 |
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Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.13 | 0.00 | 3.13 |
| 5k easy run
Avg: 5:20 min/km Fastest KM: 4:51 min/km (Avg HR: 136 @ 2nd km)
Strides: 185 strides/min Min HR: 83 bpm Max HR: 150 bpm Avg HR: 137 bpm
Sleep: 6.5hrs Feeling: Yellow
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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 | 3.11 | 0.00 | 3.11 |
| 5k easy run
Avg: 5:44 min/km Fastest KM: 5:25 min/km (Avg HR: 145 @ 3rd km)
Strides: 176 strides/min Min HR: 103 bpm Max HR: 152 bpm Avg HR: 144 bpm
Sleep: 7.5hrs Feeling: Yellow
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The North Face Ultra Cardiac Miles: 3.11 |
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Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
| Add Comment |
| Slow miles | Fast miles | Total Distance | 6.21 | 0.00 | 6.21 |
| 10k easy run
Avg: 5:23 min/km Fastest KM: 5:09 min/km (Avg HR: 149 @ 6th km)
Strides: 182 strides/min Min HR: 86 bpm Max HR: 152 bpm Avg HR: 144 bpm
Sleep: 6.5hrs Feeling: Yellow
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Brooks Pure Connect 4 Miles: 6.21 |
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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 | 3.12 | 0.00 | 3.12 |
| 5k easy run
Avg: 5:16 min/km Fastest KM: 5:05 min/km (Avg HR: 142 @ 3rd km)
Strides: 177 strides/min Min HR: 78 bpm Max HR: 150 bpm Avg HR: 138 bpm
Sleep: 6.5hrs Feeling: Yellow
Tightness found around right knee-cap lately. Hope it's nothing serious.
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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 | 3.17 | 0.00 | 3.17 |
| 5k easy run
Avg: 5:14 min/km Fastest KM: 4:55 min/km (Avg HR: 147 @ 5th km)
Strides: 182 strides/min Min HR: 77 bpm Max HR: 151 bpm Avg HR: 137 bpm
Sleep: 6.5hrs Feeling: Yellow
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Brooks Pure Connect 4 Miles: 3.17 |
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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 | 1.97 | 0.65 | 2.62 |
| 3xhill on treadmill
2 min walk; 5 min easy run; 3x90 sec @ 4 to 5% incline (13.8kph | 4.0% incline, 14.0kph | 4.5% incline, 14.2kph | 5.0% incline); 2x3 min recovery jog; 5 min easy run; 2 min walk
Avg: 5:49 min/km
Min HR: 98 bpm Max HR: 168 bpm Avg HR: 143 bpm
Sleep: 6hrs Feeling: Yellow
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The North Face Ultra Cardiac Miles: 2.62 |
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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 | 3.11 | 0.00 | 3.11 |
| 5k recovery run
Avg: 5:56 min/km Fastest KM: 5:37 min/km (Avg HR: 141 @ 4th km)
Strides: 189 strides/min Min HR: 87 bpm Max HR: 147 bpm Avg HR: 135 bpm
Sleep: 5.5hrs Feeling: Yellow
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Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 | Calories: 0.00 |
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| Slow miles | Fast miles | Total Distance | 2.82 | 0.38 | 3.20 |
| 30 min fartlek
10 min warm-up; 3x (1 min surge, 2 min recovery recovery); 10 min cool-down
Avg: 5:38 min/km
1st 1 min surge - Avg: 4:44 min/km (Avg HR: 150 bpm)
2nd 1 min surge - Avg: 4:34 min/km (Avg HR: 150 bpm)
3rd 1 min surge - Avg: 4:54 min/km (Avg HR: 149 bpm)
Strides: 179 strides/min Min HR: 99 bpm Max HR: 155 bpm Avg HR: 145 bpm
Sleep: 7.5hrs Feeling: Yellow
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The North Face Hypertrack Guide Miles: 3.20 |
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Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
| Add Comment |
| Slow miles | Fast miles | Total Distance | 6.97 | 0.00 | 6.97 |
| 11.2k easy run
Avg: 5:23 min/km Fastest KM: 5:08 min/km (Avg HR: 149 bpm @ 7th km)
Strides: 178 strides/min Min HR: 85 bpm Max HR: 160 bpm Avg HR: 143 bpm
Sleep: 7hrs Feeling: Yellow
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Brooks Pure Connect 4 Miles: 6.97 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| Add Comment |
| Slow miles | Fast miles | Total Distance | 57.44 | 19.04 | 76.48 |
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Brooks Pure Connect 4 Miles: 30.38 | The North Face Hypertrack Guide Miles: 9.74 | The North Face Ultra Cardiac Miles: 16.61 | Brooks PureFlow 3 Miles: 13.53 | Zoot Solana Miles: 6.23 |
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Night Sleep Time: 102.00 | Nap Time: 0.00 | Total Sleep Time: 102.00 | Weight: 0.00 | Calories: 0.00 | |
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