The Accidental & Solo Runner

CSC Run by the Bay 2015

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesLeekimhwee's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20152016
15% off for Fast Running Blog members at St. George Running Center!

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
Click to donate
to Ukraine's Armed Forces
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
110.4054.82165.22
The North Face Hypertrack Guide Miles: 34.97Brooks PureFlow 3 Miles: 75.99The North Face Ultra Cardiac Miles: 34.80New Balance Minimus Miles: 19.45
Night Sleep Time: 109.00Nap Time: 0.00Total Sleep Time: 109.00Weight: 0.00Calories: 0.00
Tue, Nov 03, 2015
Slow milesFast milesTotal Distance
4.664.048.70

14k with 6.5k at tempo 4:34 min/km

First 4k Avg: 5:26 min/km; 6.5k Avg: 4:46 min/km; 3.5k Avg: 5:35 min/km
Avg: 5:09 min/km Max: 3:27 min/km
Strides: 174 strides/min Min HR: 91 bpm Max HR: 169 bpm Avg HR: 153 bpm
Sleep: 7.5hrs Feeling: Orange
 
Feeling tightness in quads and calves after circuit training on Sunday.

The North Face Hypertrack Guide Miles: 8.70
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Add Comment
Thu, Nov 05, 2015
Slow milesFast milesTotal Distance
3.114.978.08

13k with 8k at MP 4:53 min/km

First 3k Avg: 5:44 min/km; 8k Avg: 4:57 min/km; 2k Avg: 5:50 min/km
Avg: 5:16 min/km Max: 3:46 min/km
Strides: 175 strides/min Min HR: 64 bpm Max HR: 165 bpm Avg HR: 153 bpm
Sleep: 5hrs Feeling: Orange

Brooks PureFlow 3 Miles: 8.08
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00Calories: 0.00
Add Comment
Sat, Nov 07, 2015
Slow milesFast milesTotal Distance
19.880.0019.88

Avg: 5:29 min/km Max: 3:22 min/km
Strides: 171 strides/min Min HR: 114 bpm Max HR: 163 bpm Avg HR: 156 bpm
Sleep: 5hrs Feeling: Orange

First long run since Newton Challenge (32km) 3 weeks back. Would be a accomplishment for me if I complete the CSC 21km run tomorrow without walking.

 

The North Face Ultra Cardiac Miles: 19.88
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00Calories: 0.00
Add Comment
Sun, Nov 08, 2015
Race: CSC Run by the Bay 2015 (13.109 Miles) 01:38:57, Place overall: 26
Slow milesFast milesTotal Distance
0.0013.1113.11

Avg: 4:48 min/km Max: 3:14 min/km
Strides: 183 strides/min Min HR: 128 bpm Max HR: 181 bpm Avg HR: 169 bpm
Sleep: 6hrs Feeling: Yellow

Glad that I didn't crash out after the 32k yesterday.

Brooks PureFlow 3 Miles: 13.11
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Comments(2)
Tue, Nov 10, 2015
Slow milesFast milesTotal Distance
6.053.9810.03

Yasso 800s 16k with 8x800m (Recover with 400m of walking or jogging in-between) @0559hrs
First 6.51k Avg: 6:14 min/km Max: 5:03 min/km
Strides: 166 strides/min Min HR: 96 bpm Max HR: 152 bpm Avg HR: 138 bpm (zone 2 endurance)

1st 800m => 3:20 min Avg: 4:04 min/km Max: 3:50 min/km
Strides: 183 strides/min Min HR: 127 bpm Max: 183 bpm Avg HR: 167 bpm (zone 5 speed)
2nd 800m => 3:14 min Avg: 4:00 min/km Max: 3:46 min/km
Strides: 184 strides/min Min HR: 133 bpm Max: 191 bpm Avg HR: 176 bpm (zone 5 speed)
3rd 800m => 3:14 min Avg: 3:58 min/km Max: 3:41 min/km
Strides: 197 strides/min Min HR: 132 bpm Max: 187 bpm Avg HR: 170 bpm (zone 5 speed)
4th 800m => 3:16 min Avg: 4:00 min/km Max: 3:44 min/km
Strides: 187 strides/min Min HR: 131 bpm Max: 188 bpm Avg HR: 174 bpm (zone 5 speed)
5th 800m => 3:13 min Avg: 3:57 min/km Max: 3:47 min/km
Strides: 184 strides/min Min HR: 131 bpm Max: 200 bpm Avg HR: 177 bpm (zone 5 speed)
6th 800m => 3:13 min Avg: 3:59 min/km Max: 3:40 min/km
Strides: 186 strides/min Min HR: 134 bpm Max: 166 bpm Avg HR: 147 bpm (zone 3 stamina)
7th 800m => 3:14 min Avg: 3:58 min/km Max: 3:35 min/km
Strides: 188 strides/min Min HR: 134 bpm Max: 186 bpm Avg HR: 166 bpm (zone 4 economy)
8th 800m => 3:14 min Avg: 3:59 min/km Max: 3:34 min/km
Strides: 190 strides/min Min HR: 131 bpm Max: 172 bpm Avg HR: 164 bpm (zone 4 economy)
First 3.22k Avg: 6:12 min/km Max: 4:42 min/km
Strides: 180 strides/min Min HR: 117 bpm Max HR: 157 bpm Avg HR: 146 bpm (zone 3 stamina)
Yasso 800s Avg => 3:15 min

Sleep: 6hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 10.02
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Wed, Nov 11, 2015
Slow milesFast milesTotal Distance
5.160.005.16

8.3k easy run on treadmill

Avg: 6:01 min/km Max: 4:48 min/km
Strides: 162 strides/min Min HR: 86 bpm Max HR: 152 bpm Avg HR: 142 bpm
Sleep: 7hrs Feeling: Orange

New Balance Minimus Miles: 5.16
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Thu, Nov 12, 2015
Slow milesFast milesTotal Distance
8.080.008.08

13k hills treadmill

- Warm-up for 15 mins

- 20 mins at 5 percent incline

- 10 mins at 1 percent incline
- 20 minutes at 5 percent incline
- Cool down for 10 mins

Avg: 5:50 min/km Max: 4:44 min/km
Strides: 162 strides/min Min HR: 85 bpm Max HR: 164 bpm Avg HR: 149 bpm
Sleep: 7hrs Feeling: Orange

The North Face Ultra Cardiac Miles: 8.08
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Sat, Nov 14, 2015
Slow milesFast milesTotal Distance
6.210.006.21

10k easy run
Avg: 5:37 min/km Max: 3:46 min/km
Strides: 171 strides/min Min HR: 104 bpm Max HR: 161 bpm Avg HR: 152 bpm
Sleep: 7hrs Feeling: Red

Brooks PureFlow 3 Miles: 6.21
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Sun, Nov 15, 2015
Slow milesFast milesTotal Distance
3.739.4213.15

35k (5-4-3-2-1)- 3k easy running; 8k at MP; 1.5k easy running; 6.5k at MP; 1.5k easy running; 5k at MP; 1.5k easy running; 3k at HMP (4:39min/km); 1.5k easy running; 1.5k at 10k pace (4:24min/km); 2k easy running @ 1525hrs => Fell @ 21k
Avg: 5:17 min/km Max: 3:37 min/km
Strides: 172 strides/min Min HR: 111 bpm Max HR: 168 bpm Avg HR: 158 bpm
Sleep: 7hrs Feeling: Orange

3 weeks to Singapore Marathon. This is supposed to be my last long run but I tripped and fell at the 21km. Luckily, it's not at the knee cap. Hope this will be a lucky break.

Brooks PureFlow 3 Miles: 13.15
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Wed, Nov 18, 2015
Slow milesFast milesTotal Distance
3.194.978.16

13k with 8k at tempo 4:34 min/km @ 1925hrs
First 2.6k Avg: 5:52 min/km Max: 4:33 min/km
Strides: 172 strides/min Min HR: 97 bpm Max HR: 144 bpm Avg HR: 134 bpm (zone 2 endurance)

8k Avg: 5:01 min/km Max: 2:53 min/km
Strides: 174 strides/min Min HR: 80 bpm Max HR: 164 bpm Avg HR: 151 bpm (zone 3 stamina)

Last 2.53k Avg: 6:13 min/km Max: 4:11 min/km
Strides: 170 strides/min Min HR: 118 bpm Max HR: 142 bpm Avg HR: 136 bpm (zone 2 endurance)
Sleep: 7.5hrs Feeling: Orange

Can't believe that I didn't meet my tempo pace for 8k as I felt I was running fast throughout.

The North Face Hypertrack Guide Miles: 8.16
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Add Comment
Fri, Nov 20, 2015
Slow milesFast milesTotal Distance
1.868.109.96

16k with 13k at MP 4:53 min/km
First 3k Avg: 5:45 min/km Max: 4:29 min/km
Strides: 184 strides/min Min HR: 92 bpm Max HR: 141 bpm Avg HR: 135 bpm

13.03k Avg: 5:02 min/km Max: 3:13 min/km
Strides: 179 strides/min Min HR: 115 bpm Max HR: 163 bpm Avg HR: 153 bpm

Sleep: 5hrs Feeling: Orange

Wonder what's wrong. Can't seem to meet targeted tempo and marathon pace this week.

Brooks PureFlow 3 Miles: 9.96
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00Calories: 0.00
Add Comment
Sat, Nov 21, 2015
Slow milesFast milesTotal Distance
6.220.006.22

10k easy run

Avg: 5:42 min/km Max: 3:36 min/km
Strides: 176 strides/min Min HR: 86 bpm Max HR: 178 bpm Avg HR: 147 bpm
Sleep: 5hrs Feeling: Yellow

New Balance Minimus Miles: 6.22
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00Calories: 0.00
Add Comment
Sun, Nov 22, 2015
Slow milesFast milesTotal Distance
15.530.0015.53

25k at MP + 20sec

Avg: 5:23 min/km Max: 3:46 min/km
Strides: 172 strides/min Min HR: 109 bpm Max HR: 162 bpm Avg HR: 155 bpm
Sleep: 6hrs Feeling: Red

Target not met. Was targeting to finish 26k to 29k but right knee didn't feel good.

Brooks PureFlow 3 Miles: 15.53
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Mon, Nov 23, 2015
Slow milesFast milesTotal Distance
4.040.004.04

6.5k recovery run
Avg: 6:47 min/km Max: 4:52 min/km
Strides: 164 strides/min Min HR: 92 bpm Max HR: 134 bpm Avg HR: 124 bpm
Sleep: 6hrs Feeling: Orange

New Balance Minimus Miles: 4.04
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Tue, Nov 24, 2015
Slow milesFast milesTotal Distance
1.866.238.09

13k with 10k at MP 4:53 min/km

First 3k Avg: 5:44 min/km Max: 3:35 min/km
Strides: 174 strides/min Min HR: 91 bpm Max HR: 138 bpm Avg HR: 133 bpm

10k Avg: 4:55 min/km Max: 2:56 min/km
Strides: 178 strides/min Min HR: 103 bpm Max HR: 159 bpm Avg HR: 151 bpm

Sleep: 7hrs Feeling: Yellow

Felt better today compared to last week. Wish that I can carry this feeling to next week.

The North Face Hypertrack Guide Miles: 8.09
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Fri, Nov 27, 2015
Slow milesFast milesTotal Distance
6.840.006.84

11k easy run
Avg: 5:45 min/km Max: 2:56 min/km
Strides: 173 strides/min Min HR: 82 bpm Max HR: 148 bpm Avg HR: 137 bpm
Sleep: 7hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 6.83
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
Add Comment
Sat, Nov 28, 2015
Slow milesFast milesTotal Distance
4.040.004.04

6.5k recovery run on treadmill
Avg: 6:24 min/km Max: 5:22 min/km
Strides: 155 strides/min Min HR: 114 bpm Max HR: 206 bpm Avg HR: 145 bpm
Sleep: 7hrs Feeling: Orange

*After a 45 min cycling workout.

New Balance Minimus Miles: 4.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Sun, Nov 29, 2015
Slow milesFast milesTotal Distance
9.940.009.94

16k LSD
Avg: 5:37 min/km Max: 3:48 min/km
Strides: 170 strides/min Min HR: 102 bpm Max HR: 173 bpm Avg HR: 155 bpm
Sleep: 8hrs Feeling: Yellow

Last long run before next Sunday marathon.

Brooks PureFlow 3 Miles: 9.94
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
Comments(2)
Totals
Slow milesFast milesTotal Distance
110.4054.82165.22
The North Face Hypertrack Guide Miles: 34.97Brooks PureFlow 3 Miles: 75.99The North Face Ultra Cardiac Miles: 34.80New Balance Minimus Miles: 19.45
Night Sleep Time: 109.00Nap Time: 0.00Total Sleep Time: 109.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: