The Accidental & Solo Runner

Standard Chartered Marathon Singapore 2015

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20152016
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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
68.816.0474.85
The North Face Hypertrack Guide Miles: 11.09The North Face Ultra Cardiac Miles: 7.33Brooks PureFlow 3 Miles: 40.70Altra The One 2 Miles: 15.73
Night Sleep Time: 77.50Nap Time: 0.00Total Sleep Time: 77.50Weight: 0.00Calories: 0.00
Tue, Dec 01, 2015
Slow milesFast milesTotal Distance
4.100.004.10

6.5k with 3k at tempo 4:24 min/km
First 1.5k Avg: 6:33 min/km; 3k Avg: 5:10 min/km; 2k Avg: 6:26 min/km
Avg: 5:52 min/km Max: 3:31 min/km
Strides: 171 strides/min Min HR: 87 bpm Max HR: 152 bpm Avg HR: 137 bpm
Sleep: 5hrs Feeling: Orange

Bad one today. Tempo pace not met. :(

The North Face Hypertrack Guide Miles: 4.10
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00Calories: 0.00
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Thu, Dec 03, 2015
Slow milesFast milesTotal Distance
3.110.003.11

5k easy run with 3 strides
Avg: 5:35 min/km Max: 4:29 min/km
Strides: 175 strides/min Min HR: 87 bpm Max HR: 152 bpm Avg HR: 143 bpm
Sleep: 7hrs Feeling: Yellow
3 x 20 sec strides: 3:33 min/km; 4:18 min/km; 4:15 min/km

The North Face Ultra Cardiac Miles: 3.11
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
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Sat, Dec 05, 2015
Slow milesFast milesTotal Distance
1.240.001.24

2k easy run
Avg: 5:50 min/km Max: 4:18 min/km
Strides: 190 strides/min Min HR: 77 bpm Max HR: 142 bpm Avg HR: 125 bpm
Sleep: 5hrs Feeling: Yellow

Final one for FM tomorrow. Satisfied with cadence.

Brooks PureFlow 3 Miles: 1.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sun, Dec 06, 2015
Race: Standard Chartered Marathon Singapore 2015 (26.219 Miles) 03:52:57, Place overall: 274
Slow milesFast milesTotal Distance
26.220.0026.22

Avg: 5:27 min/km Max: 3:31 min/km
Strides: 172 strides/min Min HR: 142 bpm Max HR: 182 bpm Avg HR: 165 bpm
Sleep: 3hrs Feeling: Red

It was a PR though targeted timing not met. Kinda expected since did not manage to meet targeted pace in training runs for past 2 weeks. Need to relook at training plans.

Positives: No cramps, no side stitches encountered.

Negatives: Mind is still too weak to do a FM. Need to relook at breakfast before race.

Brooks PureFlow 3 Miles: 26.22
Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00Weight: 0.00Calories: 0.00
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Fri, Dec 11, 2015
Slow milesFast milesTotal Distance
2.030.002.03

Avg: 6:09 min/km Max: 5:37 min/km
Strides: 177 strides/min Min HR: 73 bpm Max HR: 164 bpm Avg HR: 126 bpm
Sleep: 6.5hrs Feeling: Yellow

Post marathon very easy run in new shoes.

Altra The One 2 Miles: 2.03
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
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Wed, Dec 16, 2015
Slow milesFast milesTotal Distance
3.110.003.11

5k very easy run

Avg: 5:55 min/km Max: 3:49 min/km
Strides: 171 strides/min Min HR: 77 bpm Max HR: 169 bpm Avg HR: 128 bpm
Sleep: 6hrs Feeling: Yellow

Altra The One 2 Miles: 3.11
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Fri, Dec 18, 2015
Slow milesFast milesTotal Distance
4.370.004.37

7k very easy run

Avg: 5:51 min/km Max: 3:29 min/km
Strides: 176 strides/min Min HR: 88 bpm Max HR: 149 bpm Avg HR: 137 bpm
Sleep: 5.5hrs Feeling: Yellow
 

Altra The One 2 Miles: 4.37
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00Calories: 0.00
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Sun, Dec 20, 2015
Slow milesFast milesTotal Distance
6.210.006.21

10k very easy run

Avg: 5:35 min/km Max: 3:27 min/km
Strides: 172 strides/min Min HR: 74 bpm Max HR: 148 bpm Avg HR: 137 bpm
Sleep: 6hrs Feeling: Yellow

Altra The One 2 Miles: 6.21
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Mon, Dec 21, 2015
Slow milesFast milesTotal Distance
3.720.003.72

5k very easy run with 4x20 sec strides
Avg: 6:02 min/km Max: 5:29 min/km
Strides: 171 strides/min Min HR: 90 bpm Max HR: 144 bpm Avg HR: 134 bpm
Sleep: 7hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 3.72
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
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Wed, Dec 23, 2015
Slow milesFast milesTotal Distance
4.760.004.76

7.5k easy run 
Avg: 5:35 min/km Max: 3:51 min/km
Strides: 180 strides/min Min HR: 89 bpm Max HR: 159 bpm Avg HR: 145 bpm
Sleep: 6hrs Feeling: Yellow

Satisfied with cadence.

Brooks PureFlow 3 Miles: 4.76
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Thu, Dec 24, 2015
Slow milesFast milesTotal Distance
4.220.004.22

6.5k easy run with 4x20sec strides
Avg: 5:48 min/km Max: 4:43 min/km
Strides: 173 strides/min Min HR: 94 bpm Max HR: 158 bpm Avg HR: 143 bpm
Sleep: 6.5hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 4.22
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
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Sun, Dec 27, 2015
Slow milesFast milesTotal Distance
1.394.045.43

15 min warm up Avg: 6:44 min/km

10 min run Avg: 4:50 min/km

Lactate Threshold Heart Rate Field Test
1st 5 min Avg: 4:37 min/km Avg HR: 163 | 2nd 5 min Avg: 4:30 min/km Avg HR: 168

3rd 5 min Avg: 4:27 min/km Avg HR: 172 | 4th 5 min Avg: 4:25 min/km Avg HR: 174
 

Overall

Avg: 5:09 min/km Max: 3:31 min/km
Strides: 184 strides/min Min HR: 115 bpm Max HR: 182 bpm Avg HR: 153 bpm
Sleep: 7hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 5.43
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00Calories: 0.00
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Tue, Dec 29, 2015
Slow milesFast milesTotal Distance
1.062.003.06

10 min easy run + 15 min tempo run + climb 20 to 30 seconds up the stairs at tempo effort (×3)

10 min easy run Avg: 5:53 min/km Max: 5:13 min/km

Min HR: 89 bpm Max HR: 143 bpm Avg HR: 131 bpm

15 min tempo run Avg: 4:41 min/km Max: 3:30 min/km
Min HR: 143 bpm Max HR: 165 bpm Avg HR: 157 bpm

Overall Strides: 177 Sleep: 6hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 3.05
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Wed, Dec 30, 2015
Slow milesFast milesTotal Distance
3.270.003.27

5k easy run on treadmill 
Avg: 6:04 min/km Max: 2:58 min/km
Strides: 157 strides/min Min HR: 89 bpm Max HR: 157 bpm Avg HR: 140 bpm
Sleep: 6hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 3.27
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Totals
Slow milesFast milesTotal Distance
68.816.0474.85
The North Face Hypertrack Guide Miles: 11.09The North Face Ultra Cardiac Miles: 7.33Brooks PureFlow 3 Miles: 40.70Altra The One 2 Miles: 15.73
Night Sleep Time: 77.50Nap Time: 0.00Total Sleep Time: 77.50Weight: 0.00Calories: 0.00
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