The Accidental & Solo Runner

August 2015

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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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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
77.568.8886.44
Brooks PureFlow 3 Miles: 38.40New Balance Minimus Miles: 18.95The North Face Hypertrack Guide Miles: 15.22The North Face Ultra Cardiac Miles: 12.00Vibram Spyridon MR Miles: 1.86
Night Sleep Time: 93.00Nap Time: 0.00Total Sleep Time: 93.00Weight: 0.00Calories: 0.00
Sat, Aug 01, 2015
Slow milesFast milesTotal Distance
0.002.982.98

Doing 3x1600m (1min RI) on the track today in 6:34min, 6:32min & 6:32min. Targeting 4:13min/km for marathon pace.

Brooks PureFlow 3 Miles: 2.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Tue, Aug 04, 2015
Slow milesFast milesTotal Distance
3.110.003.11

Easy 5k run

Avg: 5:33 min/km Max: 4:01 min/km

Min HR: 78 bpm Max HR: 144 bpm Avg HR: 132 bpm

Strides: 173 strides/min

Sleep: 6 hrs Feeling: Yellow

New Balance Minimus Miles: 3.11
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Thu, Aug 06, 2015
Slow milesFast milesTotal Distance
3.731.865.59

~~Avg: 5:30 min/km Max: 3:22 min/km

 

3k easy; 3k short tempo; 3k easy

Avg: 5:30 min/km Max: 3:22 min/km
3k easy Avg: 5:52 min/km Avg HR: 134 bpm

3k at ST Avg: 4:37 min/km Avg HR: 157 bpm

3k easy Avg: 6:02 min/km Avg HR: 141 bpm

Strides: 174 strides/min Min HR: 85 bpm Max HR: 163 bpm Avg HR: 142 bpm
Sleep: 7hrs Feeling: Orange
ST target not met

New Balance Minimus Miles: 5.59
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Mon, Aug 10, 2015
Slow milesFast milesTotal Distance
3.110.003.11

Easy 5k run

Avg: 5:48 min/km Max: 3:55 min/km

Min HR: 83 bpm Max HR: 142 bpm Avg HR: 132 bpm

Strides: 168 strides/min

Sleep: 7 hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 3.11
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Comments(2)
Thu, Aug 13, 2015
Slow milesFast milesTotal Distance
4.040.004.04

Easy 6.5k run

Avg: 5:42 min/km Max: 3:18 min/km

Min HR: 84 bpm Max HR: 151 bpm Avg HR: 137 bpm

Strides: 170 strides/min

Sleep: 5.5 hrs Feeling: Yellow

New Balance Minimus Miles: 4.04
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00Calories: 0.00
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Sat, Aug 15, 2015
Slow milesFast milesTotal Distance
9.940.009.94

Long Run 16k run

Avg: 5:33 min/km Max: 3:46 min/km

Min HR: 105 bpm Max HR: 158 bpm Avg HR: 144 bpm

Strides: 170 strides/min

Sleep: 6 hrs Feeling: Orange

Brooks PureFlow 3 Miles: 9.94
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Tue, Aug 18, 2015
Slow milesFast milesTotal Distance
4.040.004.04

Easy Run 6.5k

Avg: 5:38 min/km Max: 4:30 min/km

Min HR: 84 bpm Max HR: 155 bpm Avg HR: 139 bpm

Strides: 174 strides/min

Sleep: 7 hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
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Thu, Aug 20, 2015
Slow milesFast milesTotal Distance
4.970.004.97

Easy Run 8k

Avg: 5:52 min/km Max: 4:25 min/km

Min HR: 83 bpm Max HR: 147 bpm Avg HR: 136 bpm

Strides: 170 strides/min

Sleep: 7 hrs Feeling: Orange

The North Face Hypertrack Guide Miles: 4.97
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
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Sat, Aug 22, 2015
Slow milesFast milesTotal Distance
9.940.009.94

16k at MP + 28 sec

Avg: 5:21 min/km Max: 3:31 min/km

Min HR: 94 bpm Max HR: 169 bpm Avg HR: 147 bpm

Strides: 170 strides/min

Sleep: 6 hrs Feeling: Yellow

Satisfied with overall timing but pacing throughout was very inconsistent :(

Brooks PureFlow 3 Miles: 9.94
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Sun, Aug 23, 2015
Slow milesFast milesTotal Distance
6.080.006.08

9.6k hills

Avg: 6:07 min/km Max: 4:25 min/km

Min HR: 104 bpm Max HR: 164 bpm Avg HR: 146 bpm

Strides: 164 strides/min

Sleep: 6 hrs Feeling: Yellow

Satisfied with the run today following the long run yesterday.

The North Face Ultra Cardiac Miles: 6.08
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Mon, Aug 24, 2015
Slow milesFast milesTotal Distance
1.860.001.86

3k recovery run

Avg: 7:22 min/km Max: 5:51 min/km

Min HR: 86 bpm Max HR: 130 bpm Avg HR: 118 bpm

Strides: 168 strides/min

Sleep: 6 hrs Feeling: Yellow

Vibram Spyridon MR Miles: 1.86
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Tue, Aug 25, 2015
Slow milesFast milesTotal Distance
3.110.003.11

5k easy run

Avg: 6:09 min/km Max: 4:26 min/km

Min HR: 79 bpm Max HR: 164 bpm Avg HR: 132 bpm

Strides: 169 strides/min

Sleep: 7 hrs Feeling: Yellow

New Balance Minimus Miles: 3.11
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Thu, Aug 27, 2015
Slow milesFast milesTotal Distance
2.174.046.21

10k with 6.5k at MP 4:53 min/km

Avg: 5:09 min/km (whole 10k) | 4:51 min/km (6.5k) Max: 3:22 min/km

Min HR: 91 bpm Max HR: 168 bpm Avg HR: 149 bpm

Strides: 169 strides/min

Sleep: 5.5 hrs Feeling: Orange

First run at MP pace of training plan. Not feeling relax during the run but MP still met.

The North Face Hypertrack Guide Miles: 6.21
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00Calories: 0.00
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Sat, Aug 29, 2015
Slow milesFast milesTotal Distance
12.430.0012.43

20k at MP + 28 sec

Avg: 5:23 min/km Max: 3:31 min/km

Min HR: 81 bpm Max HR: 171 bpm Avg HR: 150 bpm

Strides: 166 strides/min

Sleep: 6 hrs Feeling: Yellow

Targeted timing of 5:21 min/km was not met today but pacing was quite consistent today :)

Brooks PureFlow 3 Miles: 12.43
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Sun, Aug 30, 2015
Slow milesFast milesTotal Distance
5.920.005.92

9.6k hills

Avg: 6:07 min/km Max: 4:35 min/km

Min HR: 115 bpm Max HR: 156 bpm Avg HR: 142 bpm

Strides: 164 strides/min

Sleep: 5 hrs Feeling: Yellow

Same average pace as last week hill run but at lower average HR.

The North Face Ultra Cardiac Miles: 5.92
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00Calories: 0.00
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Mon, Aug 31, 2015
Slow milesFast milesTotal Distance
3.110.003.11

5k recovery run

Avg: 6:41 min/km Max: 4:28 min/km

Min HR: 82 bpm Max HR: 132 bpm Avg HR: 123 bpm

Strides: 170 strides/min

Sleep: 6 hrs Feeling: Yellow

Good recovery run today than last week. Average pace was faster by 41 sec while heart rate still maintaining in zone 1.

New Balance Minimus Miles: 3.11
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Totals
Slow milesFast milesTotal Distance
77.568.8886.44
Brooks PureFlow 3 Miles: 38.40New Balance Minimus Miles: 18.95The North Face Hypertrack Guide Miles: 15.22The North Face Ultra Cardiac Miles: 12.00Vibram Spyridon MR Miles: 1.86
Night Sleep Time: 93.00Nap Time: 0.00Total Sleep Time: 93.00Weight: 0.00Calories: 0.00
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