The Accidental & Solo Runner

Week starting Aug 30, 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
28.606.2134.81
The North Face Ultra Cardiac Miles: 5.92New Balance Minimus Miles: 7.15The North Face Hypertrack Guide Miles: 8.08Brooks PureFlow 3 Miles: 13.67
Night Sleep Time: 30.50Nap Time: 0.00Total Sleep Time: 30.50Weight: 0.00Calories: 0.00
Sun, Aug 30, 2015
Slow milesFast milesTotal Distance
5.920.005.92

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: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00Calories: 0.00
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Mon, Aug 31, 2015
Slow milesFast milesTotal Distance
3.110.003.11

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Tue, Sep 01, 2015
Slow milesFast milesTotal Distance
4.040.004.04

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Thu, Sep 03, 2015
Slow milesFast milesTotal Distance
1.866.218.07

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: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00Calories: 0.00
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Sat, Sep 05, 2015
Slow milesFast milesTotal Distance
13.670.0013.67

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00Calories: 0.00
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Totals
Slow milesFast milesTotal Distance
28.606.2134.81
The North Face Ultra Cardiac Miles: 5.92New Balance Minimus Miles: 7.15The North Face Hypertrack Guide Miles: 8.08Brooks PureFlow 3 Miles: 13.67
Night Sleep Time: 30.50Nap Time: 0.00Total Sleep Time: 30.50Weight: 0.00Calories: 0.00
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