The Accidental & Solo Runner

2015 The North Face 100 Singapore

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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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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 miles	Fast miles	Total Distance
442.85	145.11	587.96

Brooks PureFlow 3 Miles: 271.50	New Balance Minimus Miles: 75.25	The North Face Hypertrack Guide Miles: 123.41	The North Face Ultra Cardiac Miles: 100.23	Vibram Spyridon MR Miles: 1.86	Altra The One 2 Miles: 15.73

Night Sleep Time: 469.50	Nap Time: 6.00	Total Sleep Time: 475.50	Weight: 0.00	Calories: 0.00

Sat, Aug 01, 2015

Slow miles	Fast miles	Total Distance
0.00	2.98	2.98

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From Jon on Sun, Aug 02, 2015 at 07:53:59 from 107.203.52.135

Welcome to the FRB.

From leekimhwee on Sun, Aug 30, 2015 at 05:20:17 from 220.255.194.132

Thank you!

Tue, Aug 04, 2015

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Aug 06, 2015

Slow miles	Fast miles	Total Distance
3.73	1.86	5.59

~~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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Mon, Aug 10, 2015

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Comments

From Jon on Mon, Aug 10, 2015 at 18:29:26 from 107.203.52.135

What does Feeling Yellow or Orange mean?

From leekimhwee on Sun, Aug 30, 2015 at 05:19:51 from 220.255.194.132

Something that I picked up on Runner's World to rate how I feel during the workout.

"Yellow = I felt strong and could have done more today.

Orange = I felt okay, but nothing to write home about. I didn�t feel awful, but I also didn't feel particularly strong either � somewhere in the middle.

Red = I was in the "bite me" zone for much of the workout and struggled to finish."

Thu, Aug 13, 2015

Slow miles	Fast miles	Total Distance
4.04	0.00	4.04

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: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50	Weight: 0.00	Calories: 0.00

Sat, Aug 15, 2015

Slow miles	Fast miles	Total Distance
9.94	0.00	9.94

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Tue, Aug 18, 2015

Slow miles	Fast miles	Total Distance
4.04	0.00	4.04

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Thu, Aug 20, 2015

Slow miles	Fast miles	Total Distance
4.97	0.00	4.97

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sat, Aug 22, 2015

Slow miles	Fast miles	Total Distance
9.94	0.00	9.94

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sun, Aug 23, 2015

Slow miles	Fast miles	Total Distance
6.08	0.00	6.08

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Mon, Aug 24, 2015

Slow miles	Fast miles	Total Distance
1.86	0.00	1.86

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Tue, Aug 25, 2015

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Thu, Aug 27, 2015

Slow miles	Fast miles	Total Distance
2.17	4.04	6.21

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: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50	Weight: 0.00	Calories: 0.00

Sat, Aug 29, 2015

Slow miles	Fast miles	Total Distance
12.43	0.00	12.43

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sun, Aug 30, 2015

Slow miles	Fast miles	Total Distance
5.92	0.00	5.92

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: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Mon, Aug 31, 2015

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Tue, Sep 01, 2015

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.

New Balance Minimus Miles: 4.04

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Sep 03, 2015

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

The North Face Hypertrack Guide Miles: 8.08

Night Sleep Time: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50	Weight: 0.00	Calories: 0.00

Sat, Sep 05, 2015

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.

Brooks PureFlow 3 Miles: 13.67

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Sun, Sep 06, 2015

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

The North Face Ultra Cardiac Miles: 6.34

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Mon, Sep 07, 2015

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

New Balance Minimus Miles: 3.11

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Wed, Sep 09, 2015

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

The North Face Hypertrack Guide Miles: 4.04

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Fri, Sep 11, 2015

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

The North Face Ultra Cardiac Miles: 6.96

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sun, Sep 13, 2015

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

Brooks PureFlow 3 Miles: 9.94

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Tue, Sep 15, 2015

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. :(

New Balance Minimus Miles: 3.11

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Sep 17, 2015

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

The North Face Hypertrack Guide Miles: 8.08

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sat, Sep 19, 2015

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

The North Face Ultra Cardiac Miles: 8.08

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Sun, Sep 20, 2015

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?)

Brooks PureFlow 3 Miles: 14.31

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Wed, Sep 23, 2015

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.

Brooks PureFlow 3 Miles: 4.99

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Thu, Sep 24, 2015

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

The North Face Hypertrack Guide Miles: 8.08

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Sat, Sep 26, 2015

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.

Brooks PureFlow 3 Miles: 16.16

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Tue, Sep 29, 2015

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

New Balance Minimus Miles: 5.16

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Oct 01, 2015

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

The North Face Hypertrack Guide Miles: 8.08

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sat, Oct 03, 2015

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

The North Face Ultra Cardiac Miles: 8.39

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sun, Oct 04, 2015

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.

Brooks PureFlow 3 Miles: 18.03

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Tue, Oct 06, 2015

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

New Balance Minimus Miles: 3.42

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Oct 08, 2015

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

The North Face Hypertrack Guide Miles: 9.38

Night Sleep Time: 0.00	Nap Time: 6.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sat, Oct 10, 2015

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.

The North Face Ultra Cardiac Miles: 16.34

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Mon, Oct 12, 2015

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

New Balance Minimus Miles: 5.47

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Tue, Oct 13, 2015

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

The North Face Hypertrack Guide Miles: 6.21

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Oct 15, 2015

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

Brooks PureFlow 3 Miles: 9.48

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Sat, Oct 17, 2015

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

New Balance Minimus Miles: 4.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sun, Oct 18, 2015

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.

Brooks PureFlow 3 Miles: 19.88

Night Sleep Time: 2.00	Nap Time: 0.00	Total Sleep Time: 2.00	Weight: 0.00	Calories: 0.00

Tue, Oct 20, 2015

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

New Balance Minimus Miles: 4.15

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 0.00	Calories: 0.00

Mon, Oct 26, 2015

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.

New Balance Minimus Miles: 4.35

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Tue, Oct 27, 2015

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

The North Face Hypertrack Guide Miles: 10.17

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Thu, Oct 29, 2015

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.

Brooks PureFlow 3 Miles: 9.94

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Tue, Nov 03, 2015

Slow miles	Fast miles	Total Distance
4.66	4.04	8.70

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: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 0.00	Calories: 0.00

Thu, Nov 05, 2015

Slow miles	Fast miles	Total Distance
3.11	4.97	8.08

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: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Sat, Nov 07, 2015

Slow miles	Fast miles	Total Distance
19.88	0.00	19.88

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: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Sun, Nov 08, 2015

Race: CSC Run by the Bay 2015 (13.109 Miles) 01:38:57, Place overall: 26

Slow miles	Fast miles	Total Distance
0.00	13.11	13.11

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Comments

From Burt on Thu, Nov 12, 2015 at 11:50:29 from 174.17.93.96

Great job! Keep up the good work.

From leekimhwee on Mon, Nov 16, 2015 at 05:47:09 from 121.6.102.11

@Burt, thank you!

Tue, Nov 10, 2015

Slow miles	Fast miles	Total Distance
6.05	3.98	10.03

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Wed, Nov 11, 2015

Slow miles	Fast miles	Total Distance
5.16	0.00	5.16

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Thu, Nov 12, 2015

Slow miles	Fast miles	Total Distance
8.08	0.00	8.08

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sat, Nov 14, 2015

Slow miles	Fast miles	Total Distance
6.21	0.00	6.21

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sun, Nov 15, 2015

Slow miles	Fast miles	Total Distance
3.73	9.42	13.15

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Wed, Nov 18, 2015

Slow miles	Fast miles	Total Distance
3.19	4.97	8.16

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: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 0.00	Calories: 0.00

Fri, Nov 20, 2015

Slow miles	Fast miles	Total Distance
1.86	8.10	9.96

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: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Sat, Nov 21, 2015

Slow miles	Fast miles	Total Distance
6.22	0.00	6.22

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: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Sun, Nov 22, 2015

Slow miles	Fast miles	Total Distance
15.53	0.00	15.53

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Mon, Nov 23, 2015

Slow miles	Fast miles	Total Distance
4.04	0.00	4.04

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Tue, Nov 24, 2015

Slow miles	Fast miles	Total Distance
1.86	6.23	8.09

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Fri, Nov 27, 2015

Slow miles	Fast miles	Total Distance
6.84	0.00	6.84

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sat, Nov 28, 2015

Slow miles	Fast miles	Total Distance
4.04	0.00	4.04

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Sun, Nov 29, 2015

Slow miles	Fast miles	Total Distance
9.94	0.00	9.94

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: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Comments

From Matt Schreiber on Sun, Nov 29, 2015 at 08:38:08 from 70.198.38.34

Good luck!

From leekimhwee on Fri, Dec 04, 2015 at 17:58:03 from 42.60.106.30

Matt, Thank you!

Tue, Dec 01, 2015

Slow miles	Fast miles	Total Distance
4.10	0.00	4.10

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: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Thu, Dec 03, 2015

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sat, Dec 05, 2015

Slow miles	Fast miles	Total Distance
1.24	0.00	1.24

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Sun, Dec 06, 2015

Race: Standard Chartered Marathon Singapore 2015 (26.219 Miles) 03:52:57, Place overall: 274

Slow miles	Fast miles	Total Distance
26.22	0.00	26.22

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: 3.00	Nap Time: 0.00	Total Sleep Time: 3.00	Weight: 0.00	Calories: 0.00

Fri, Dec 11, 2015

Slow miles	Fast miles	Total Distance
2.03	0.00	2.03

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: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Wed, Dec 16, 2015

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Fri, Dec 18, 2015

Slow miles	Fast miles	Total Distance
4.37	0.00	4.37

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: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50	Weight: 0.00	Calories: 0.00

Sun, Dec 20, 2015

Slow miles	Fast miles	Total Distance
6.21	0.00	6.21

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Mon, Dec 21, 2015

Slow miles	Fast miles	Total Distance
3.72	0.00	3.72

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Wed, Dec 23, 2015

Slow miles	Fast miles	Total Distance
4.76	0.00	4.76

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Dec 24, 2015

Slow miles	Fast miles	Total Distance
4.22	0.00	4.22

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: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Sun, Dec 27, 2015

Slow miles	Fast miles	Total Distance
1.39	4.04	5.43

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: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Tue, Dec 29, 2015

Slow miles	Fast miles	Total Distance
1.06	2.00	3.06

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Wed, Dec 30, 2015

Slow miles	Fast miles	Total Distance
3.27	0.00	3.27

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: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Totals

Slow miles	Fast miles	Total Distance
442.85	145.11	587.96

Brooks PureFlow 3 Miles: 271.50	New Balance Minimus Miles: 75.25	The North Face Hypertrack Guide Miles: 123.41	The North Face Ultra Cardiac Miles: 100.23	Vibram Spyridon MR Miles: 1.86	Altra The One 2 Miles: 15.73

Night Sleep Time: 469.50	Nap Time: 6.00	Total Sleep Time: 475.50	Weight: 0.00	Calories: 0.00

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