| 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 | | 83.21 | 54.13 | 137.34 |
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| The North Face Hypertrack Guide Miles: 33.85 | The North Face Ultra Cardiac Miles: 24.73 | Brooks PureFlow 3 Miles: 57.34 | New Balance Minimus Miles: 21.43 |
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| Night Sleep Time: 86.50 | Nap Time: 6.00 | Total Sleep Time: 92.50 | Weight: 0.00 | Calories: 0.00 | |
| | Slow miles | Fast miles | Total Distance | | 1.86 | 6.21 | 8.07 |
| 13k with 10k at MP 4:53 min/km on Treadmill
Avg: 5:13 min/km (whole 13k) | 4:53min/km (10k) Max: 4:26 min/km
Min HR: 84 bpm Max HR: 168 bpm Avg HR: 147 bpm
Strides: 166 strides/min
Sleep: 6hrs 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 |
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| | Slow miles | Fast miles | Total Distance | | 8.39 | 0.00 | 8.39 |
| 13k hills on treadmill (5 min warm-up; 15 min at 1 percent incline; 20 min at 5 percent incline; 10 min at 1 percent incline; 20 min at 5 percent incline; 15 min at 1 percent)
Avg: 5:59 min/km Max: 4:44 min/km
Min HR: 86 bpm Max HR: 169 bpm Avg HR: 149 bpm
Strides: 162 strides/min
Sleep: 7 hrs Feeling: Orange
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| The North Face Ultra Cardiac Miles: 8.39 |
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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 | | 18.03 | 0.00 | 18.03 |
| 29k at MP + 28 sec
Avg: 5:24 min/km Max: 3:46 min/km
Min HR: 96 bpm Max HR: 167 bpm Avg HR: 148 bpm
Strides: 170 strides/min
Sleep: 6 hrs Feeling: Orange
Glad to have completed targeted distance after hill workout yesterday though targeted pace fell short of 3 sec.
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| Brooks PureFlow 3 Miles: 18.03 |
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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 | | 3.42 | 0.00 | 3.42 |
| 5k easy run on Treadmill
Avg: 6:02 min/km Max: 2:16 min/km
Min HR: 68 bpm Max HR: 154 bpm Avg HR: 135 bpm
Strides: 159 strides/min
Sleep: 6 hrs Feeling: Yellow
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| New Balance Minimus Miles: 3.42 |
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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 | | 2.54 | 6.84 | 9.38 |
| 15k with 11k at MP 4:53 min/km
First 2k - Avg: 5:52 min/km Max: 4:54 min/km
Strides: 172 strides/min Min HR: 90 bpm Max HR: 140 bpm Avg HR: 131 bpm
11k - Avg: 4:52 min/km Max: 3:45 min/km
Strides: 177 strides/min Min HR: 102 bpm Max HR: 162 bpm Avg HR: 154 bpm
Last 2k - Avg: 5:43 min/km Max: 4:15 min/km
Strides: 187 strides/min Min HR: 78 bpm Max HR: 156 bpm Avg HR: 144 bpm
Sleep: 6hrs Feeling: Yellow
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| The North Face Hypertrack Guide Miles: 9.38 |
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| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
2015 The North Face 100 Singapore (16.342 Miles) 02:28:07 | | Slow miles | Fast miles | Total Distance | | 0.00 | 16.34 | 16.34 |
| Avg: 5:38 min/km Max: 3:56 min/km
Min HR: 133 bpm Max HR: 187 bpm Avg HR: 175 bpm
Strides: 169 strides/min
Sleep: 5 hrs Weather: Partly Cloudy 27 to 30 degrees celsius; 71 percent to 85 percent humidity Feeling: Orange
Satisfied with the run despite hill workouts being limited to treadmill for the past four weeks due to the haze in Singapore.
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| The North Face Ultra Cardiac Miles: 16.34 |
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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 | | 5.47 | 0.00 | 5.47 |
| 8k easy run with 5 strides on Treadmill
Avg: 6:07 min/km Max: 2:31 min/km
Min HR: 71 bpm Max HR: 171 bpm Avg HR: 135 bpm
Strides: 162 strides/min
Sleep: 7 hrs Feeling: Yellow
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| New Balance Minimus Miles: 5.47 |
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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 | | 6.21 | 0.00 | 6.21 |
| 9k easy run on Treadmill
Avg: 5:54 min/km Max: 2:48 min/km
Min HR: 78 bpm Max HR: 152 bpm Avg HR: 134 bpm
Strides: 162 strides/min
Sleep: 6 hrs Feeling: Orange
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| The North Face Hypertrack Guide Miles: 6.21 |
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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 | | 2.65 | 6.84 | 9.49 |
| 15k with 11k at MP 4:53 min/km
First 2.25k - Avg: 5:35 min/km Max: 4:28 min/km
Strides: 184 strides/min Min HR: 101 bpm Max HR: 144 bpm Avg HR: 139 bpm (zone 2 endurance)
11k - Avg: 4:49 min/km Max: 3:41 min/km
Strides: 184 strides/min Min HR: 109 bpm Max HR: 171 bpm Avg HR: 161 bpm (zone 4 economy)
Last 2k - Avg: 5:57min/km Max: 4:53 min/km
Strides: 172 strides/min Min HR: 82 bpm Max HR: 157 bpm Avg HR: 150 bpm (zone 3 stamina)
Sleep: 8hrs Feeling: Orange Weather: Partly Cloudy 31 degrees celsisus
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| Brooks PureFlow 3 Miles: 9.48 |
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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 | | 4.04 | 0.00 | 4.04 |
| 6.5k easy run
Avg: 5:31 min/km Max: 4:10 min/km
Min HR: 80 bpm Max HR: 151 bpm Avg HR: 135 bpm
Strides: 183 strides/min
Sleep: 7 hrs Feeling: Yellow
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| New Balance Minimus Miles: 4.04 |
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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 |
| | Race: |
Newton Challenge (19.884 Miles) 02:45:15 | | Slow miles | Fast miles | Total Distance | | 13.05 | 6.84 | 19.89 |
| Avg: 5:13 min/km Max: 4:13 min/km
Strides: 174 strides/min Min HR: 136 bpm Max HR: 167 bpm Avg HR: 165 bpm (zone 4 economy)
Sleep: 2hrs Feeling: Red
Marathon Pace target not met. More work to be done.
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| Brooks PureFlow 3 Miles: 19.88 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.15 | 0.00 | 4.15 |
| 6.68k easy run on Treadmill
Avg: 5:59 min/km Max: 2:29 min/km
Min HR: 80 bpm Max HR: 146 bpm Avg HR: 137 bpm
Strides: 161 strides/min
Sleep: 7.5 hrs Feeling: Yellow
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| New Balance Minimus Miles: 4.15 |
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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 | | 4.35 | 0.00 | 4.35 |
| 7k easy run with 4 strides (30s of 15.0kph each) on Treadmill
Avg: 5:49 min/km Max: 2:24 min/km
Min HR: 78 bpm Max HR: 148 bpm Avg HR: 136 bpm
Strides: 164 strides/min
Sleep: 6 hrs Feeling: Yellow
A reboot week for me. Totally bonked last week after 2 race events in last 2 weeks and decided to take a break.
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| New Balance Minimus Miles: 4.35 |
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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 | | 7.19 | 2.98 | 10.17 |
| First 5k
Avg: 6:08 min/km Max: 4:43 min/km
Strides: 157 strides/min Min HR: 79 bpm Max HR: 172 bpm Avg HR: 135 bpm
6x800m (3:10 min walk/jog)
Avg: 5:33 min/km Max: 2:36 min/km
Strides: 145 strides/min Min HR: 79 bpm Max HR: 189 bpm Avg HR: 146 bpm
Last 4k
Avg: 5:43 min/km Max: 5:05 min/km
Strides: 165 strides/min Min HR: 77 bpm Max HR: 154 bpm Avg HR: 128 bpm
Sleep: 7hrs Feeling: Yellow
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| The North Face Hypertrack Guide Miles: 10.17 |
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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 | | 1.86 | 8.08 | 9.94 |
| 16k with 13k at MP 4:53 min/km
First 2k Avg: 5:43 min/km; 13k Avg: 4:50 min/km; 1k Avg: 6:01 min/km
Avg: 5:01 min/km Max: 3:44 min/km
Strides: 177 strides/min Min HR: 104 bpm Max HR: 167 bpm Avg HR: 158 bpm
Sleep: 6hrs Feeling: Orange
Glad to have met targeted MP after plyometrics and cycling workout in the morning.
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| Brooks PureFlow 3 Miles: 9.94 |
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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 | | 83.21 | 54.13 | 137.34 |
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| The North Face Hypertrack Guide Miles: 33.85 | The North Face Ultra Cardiac Miles: 24.73 | Brooks PureFlow 3 Miles: 57.34 | New Balance Minimus Miles: 21.43 |
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| Night Sleep Time: 86.50 | Nap Time: 6.00 | Total Sleep Time: 92.50 | Weight: 0.00 | Calories: 0.00 | |
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