The Accidental & Solo Runner

Week starting Apr 17, 2016

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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
20.40	1.03	21.43

Brooks Pure Connect 4 Miles: 9.39	Zoot Solana Miles: 6.23	The North Face Ultra Cardiac Miles: 2.62	The North Face Hypertrack Guide Miles: 3.20

Night Sleep Time: 38.50	Nap Time: 0.00	Total Sleep Time: 38.50	Weight: 0.00	Calories: 0.00

Sun, Apr 17, 2016

Slow miles	Fast miles	Total Distance
6.21	0.00	6.21

10k easy run

Avg: 5:23 min/km Fastest KM: 5:09 min/km (Avg HR: 149 @ 6th km)
Strides: 182 strides/min Min HR: 86 bpm Max HR: 152 bpm Avg HR: 144 bpm
Sleep: 6.5hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 6.21

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

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Mon, Apr 18, 2016

Slow miles	Fast miles	Total Distance
3.12	0.00	3.12

5k easy run

Avg: 5:16 min/km Fastest KM: 5:05 min/km (Avg HR: 142 @ 3rd km)
Strides: 177 strides/min Min HR: 78 bpm Max HR: 150 bpm Avg HR: 138 bpm
Sleep: 6.5hrs Feeling: Yellow

Tightness found around right knee-cap lately. Hope it's nothing serious.

Zoot Solana Miles: 3.12

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

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Tue, Apr 19, 2016

Slow miles	Fast miles	Total Distance
3.17	0.00	3.17

5k easy run

Avg: 5:14 min/km Fastest KM: 4:55 min/km (Avg HR: 147 @ 5th km)
Strides: 182 strides/min Min HR: 77 bpm Max HR: 151 bpm Avg HR: 137 bpm
Sleep: 6.5hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 3.17

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

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Wed, Apr 20, 2016

Slow miles	Fast miles	Total Distance
1.97	0.65	2.62

3xhill on treadmill

2 min walk; 5 min easy run; 3x90 sec @ 4 to 5% incline (13.8kph | 4.0% incline, 14.0kph | 4.5% incline, 14.2kph | 5.0% incline); 2x3 min recovery jog; 5 min easy run; 2 min walk

Avg: 5:49 min/km
Min HR: 98 bpm Max HR: 168 bpm Avg HR: 143 bpm
Sleep: 6hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 2.62

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

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Fri, Apr 22, 2016

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

5k recovery run

Avg: 5:56 min/km Fastest KM: 5:37 min/km (Avg HR: 141 @ 4th km)
Strides: 189 strides/min Min HR: 87 bpm Max HR: 147 bpm Avg HR: 135 bpm
Sleep: 5.5hrs Feeling: Yellow

Zoot Solana Miles: 3.11

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

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Sat, Apr 23, 2016

Slow miles	Fast miles	Total Distance
2.82	0.38	3.20

30 min fartlek

10 min warm-up; 3x (1 min surge, 2 min recovery recovery); 10 min cool-down

Avg: 5:38 min/km

1st 1 min surge - Avg: 4:44 min/km (Avg HR: 150 bpm)

2nd 1 min surge - Avg: 4:34 min/km (Avg HR: 150 bpm)

3rd 1 min surge - Avg: 4:54 min/km (Avg HR: 149 bpm)
Strides: 179 strides/min Min HR: 99 bpm Max HR: 155 bpm Avg HR: 145 bpm
Sleep: 7.5hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 3.20

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

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Totals

Slow miles	Fast miles	Total Distance
20.40	1.03	21.43

Brooks Pure Connect 4 Miles: 9.39	Zoot Solana Miles: 6.23	The North Face Ultra Cardiac Miles: 2.62	The North Face Hypertrack Guide Miles: 3.20

Night Sleep Time: 38.50	Nap Time: 0.00	Total Sleep Time: 38.50	Weight: 0.00	Calories: 0.00

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