| 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 | | 102.87 | 21.24 | 124.11 |
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| New Balance Minimus Miles: 15.41 | The North Face Hypertrack Guide Miles: 28.27 | Brooks PureFlow 3 Miles: 59.07 | The North Face Ultra Cardiac Miles: 21.38 |
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| Night Sleep Time: 103.50 | Nap Time: 0.00 | Total Sleep Time: 103.50 | Weight: 0.00 | Calories: 0.00 | |
| | Slow miles | Fast miles | Total Distance | | 4.04 | 0.00 | 4.04 |
| 6.5k easy run
Avg: 5:59 min/km Max: 4:18 min/km
Min HR: 87 bpm Max HR: 179 bpm Avg HR: 137 bpm
Strides: 179 strides/min
Sleep: 6 hrs Feeling: Yellow
Another satisfied run for today. Training on my cadence and never recalled that I hit more than 170 strides per minute during an easy run. Although HR exceeded easy run zone one third into the run, it stabilized after three minutes.
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| New Balance Minimus 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 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.86 | 6.21 | 8.07 |
| 13k with 10k at MP 4:53 min/km
Avg: 4:56 min/km (whole 13k) | 4:45min/km (10k) Max: 4:23 min/km
Min HR: 86 bpm Max HR: 174 bpm Avg HR: 159 bpm
Strides: 177 strides/min
Sleep: 5.5 hrs Feeling: Yellow
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| The North Face Hypertrack Guide Miles: 8.08 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.67 | 0.00 | 13.67 |
| 22k at MP + 28 sec
Avg: 5:12 min/km Max: 3:26 min/km
Min HR: 86 bpm Max HR: 164 bpm Avg HR: 155 bpm
Strides: 177 strides/min
Sleep: 8 hrs Feeling: Yellow
Getting a hang of faster cadence.
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| Brooks PureFlow 3 Miles: 13.67 |
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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 | | 6.34 | 0.00 | 6.34 |
| 10.2k hills on treadmill (10 min warmup; 20 min at 5 percent incline; 10 min at 1percent incline; 20 min at 5 percent incline; 5 min cooldown)
Avg: 6:21 min/km Max: 5:32 min/km
Min HR: 85 bpm Max HR: 171 bpm Avg HR: 147 bpm
Strides: 156 strides/min
Sleep: 6 hrs Feeling: Yellow
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| The North Face Ultra Cardiac Miles: 6.34 |
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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: 6:46 min/km Max: 4:58 min/km
Min HR: 77 bpm Max HR: 133 bpm Avg HR: 123 bpm
Strides: 169 strides/min
Sleep: 6 hrs Feeling: Yellow
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| New Balance Minimus 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 | | 2.17 | 1.86 | 4.03 |
| 6.5k with 3k at MP 4:53 min/km
Avg: 5:31 min/km (whole 6.5k) | 4:45min/km (3k) Max: 3:29 min/km
Min HR: 75 bpm Max HR: 170 bpm Avg HR: 143 bpm
Strides: 176 strides/min
Sleep: 6 hrs Feeling: Yellow
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| The North Face Hypertrack Guide 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 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.96 | 0.00 | 6.96 |
| 11.2k hills on treadmill (10 min; 20 min at 5 percent incline; 10 min at 1 percent incline; 20 min at 5 percent incline; 7.5 min at 1 percent incline)
Avg: 6:02 min/km Max: 5:27 min/km
Min HR: 99 bpm Max HR: 171 bpm Avg HR: 150 bpm
Strides: 164 strides/min
Sleep: 7 hrs Feeling: Yellow
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| The North Face Ultra Cardiac Miles: 6.96 |
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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 | | 9.94 | 0.00 | 9.94 |
| 16k at MP + 9 sec on Treadmill
Avg: 5:02 min/km Max: 4:23 min/km
Min HR: 98 bpm Max HR: 160 bpm Avg HR: 154 bpm
Strides: 170 strides/min
Sleep: 5 hrs Feeling: Yellow
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| Brooks PureFlow 3 Miles: 9.94 |
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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 | | 3.11 | 0.00 | 3.11 |
| 5k easy run with 3x100m run on Treadmill
Avg: 5:27 min/km Max: 3:31 min/km
Min HR: 81 bpm Max HR: 174 bpm Avg HR: 145 bpm
Strides: 164 strides/min
Sleep: 6 hrs Feeling: Yellow
Third consecutive run on treadmill. All thanks to Indonesia for the haze in Singapore. :(
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| New Balance Minimus 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 | | 1.86 | 6.21 | 8.07 |
| 13k with 10k at MP 4:53 min/km
Avg: 5:07 min/km (whole 13k) | 4:56min/km (10k) Max: 3:13 min/km
Min HR: 87 bpm Max HR: 166 bpm Avg HR: 149 bpm
Strides: 172 strides/min
Sleep: 6 hrs Feeling: Yellow
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| The North Face Hypertrack Guide Miles: 8.08 |
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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 | | 8.08 | 0.00 | 8.08 |
| 13k hills on treadmill (18 min; 20 min at 5 percent incline; 10 min at 1 percent incline; 15 min at 5 percent incline; 5 min at 5.5 percent incline; 11 min at 1 percent incline)
Avg: 6:04 min/km Max: 5:04 min/km
Min HR: 83 bpm Max HR: 167 bpm Avg HR: 147 bpm
Strides: 161 strides/min
Sleep: 8 hrs Feeling: Yellow
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| The North Face Ultra Cardiac Miles: 8.08 |
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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 | | 14.31 | 0.00 | 14.31 |
| 26k at MP + 28 sec *Only managed to complete 23k
Avg: 5:27 min/km Max: 2:56 min/km
Min HR: 112 bpm Max HR: 171 bpm Avg HR: 157 bpm
Strides: 172 strides/min
Sleep: 7 hrs Feeling: Red
Targeted to complete 26k today but only managed to complete 23k. :( Was it the hill workout yesterday? Was it the hot weather this afternoon (32-33 degrees celsius?)
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| Brooks PureFlow 3 Miles: 14.31 |
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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 | | 4.99 | 0.00 | 4.99 |
| 8k easy run
Avg: 5:13 min/km Max: 1:54 min/km
Min HR: 78 bpm Max HR: 166 bpm Avg HR: 142 bpm
Strides: 180 strides/min
Sleep: 5 hrs Feeling: Yellow
Despite the lack of sleep, today's easy run feel so much better than the run on Sunday. Meeting cadence, faster pace at a lower HR.
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| Brooks PureFlow 3 Miles: 4.99 |
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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 | | 1.86 | 6.21 | 8.07 |
| 13k with 10k at MP 4:53 min/km on Treadmill
Avg: 5:03 min/km (whole 13k) | 4:53min/km (10k) Max: 4:53 min/km
Min HR: 124 bpm Max HR: 160 bpm Avg HR: 154 bpm
Strides: 171 strides/min
Sleep: 8 hrs Feeling: Yellow
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| The North Face Hypertrack Guide Miles: 8.08 |
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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 | | 16.16 | 0.00 | 16.16 |
| 26k at MP + 28 sec
Avg: 5:14 min/km Max: 3:39 min/km
Min HR: 108 bpm Max HR: 163 bpm Avg HR: 152 bpm
Strides: 174 strides/min
Sleep: 8 hrs Feeling: Orange
Good improvement from last Sunday though I can't say that I'm feeling great.
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| Brooks PureFlow 3 Miles: 16.16 |
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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 | | 4.41 | 0.75 | 5.16 |
| 8k easy run with 6x200m run on Treadmill
Avg: 5:17 min/km Max: 4:02 min/km
Min HR: 84 bpm Max HR: 157 bpm Avg HR: 139 bpm
Strides: 157 strides/min
Sleep: 6 hrs Feeling: Yellow
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| New Balance Minimus Miles: 5.16 |
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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 | | 102.87 | 21.24 | 124.11 |
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| New Balance Minimus Miles: 15.41 | The North Face Hypertrack Guide Miles: 28.27 | Brooks PureFlow 3 Miles: 59.07 | The North Face Ultra Cardiac Miles: 21.38 |
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| Night Sleep Time: 103.50 | Nap Time: 0.00 | Total Sleep Time: 103.50 | Weight: 0.00 | Calories: 0.00 | |
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