| Location: Singapore,Singapore Member Since: Jun 13, 2009 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Personal best marathon time:
Race: Beijing International Marathon
Time: 3:09:23
OverAll Place: 368 (top 8%) (out of 4340)
Sex Place/ Div Place: 340
DIV: Male Open
Net Time: 3:11:11
Achieved this just recently on Oct 18 (2009).
Previous beast was achieved in Melbourne
Australia in Oct 2007 (3:34:56)
Personal Best Half Marathon:
Race: Sandy Point Half Marathon (Sandringham)
(Melbourne, Australia)
Overall Position: 72
Race No: 103
Age Category: Half Marathon M18-39
Age Category Position: 21
Gender: 67
Total Time: 1:30:44:00
Personal Best 10km
Race: Suburban Run @ North East (10km)(Singapore)
Rank: 26 (overall)
Bib No. 0730B
Gun Time: 00:43:55.26
Short-Term Running Goals: In the next two years I'd like to qualify
for the 'Boston Marathon'.
I have a crazy dream to qualify for
the olympic games... but understand it's
very hard to do... so am not sure
if it's attainable... or what it would
take... I know there are a lot of fast
runners out there:D
In the next 6 months I'd like to try and
beat my personal best of: 3:34:56 in the
marathon.
Long-Term Running Goals: Qualifying for the Olympic Games. Without a doubt would
be a lifetime achievement. Personal: I'm a 30yr old single Christian Kiwi (New Zealander).
I'm passionate about my country, running, and
my career as a 3D Animator.
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 999.56 | 19.90 | 0.00 | 0.00 | 1019.46 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10 km easy run with 'i-run' at Changi Business Park... ran with Lesley... felt good after run. Ran it in 56:33.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.64 | 0.00 | 0.00 | 0.00 | 18.64 |
| 30km long run... ran it in 3:04:58... felt tired after run. (4:46-8am) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Today was a recovery run. I ran with the 'Nike Running Club' in the city center. Meet a lot of runners I'd never meet before... got talking to Ben... who is a professional Triathlete... who is also from NZ.... Anyway, ran the 5km (3.1 miles) in a slow 32min... was more of a social outing:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.32 | 0.00 | 0.00 | 0.00 | 22.32 |
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Ran 30km (18.6 miles) early this morning before work... ran it in 3:02:58... felt good in the first and last 10km... the middle section was a struggle... but slogged it out to the end....
In the evening after work, I went for a slow 6km run with one of my work collegues, Matteo... ran it in 50min... as he could only run slow.
Total mileage for today is: 22.3 miles or 36km (Singapore's measurement for distance). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 miles (15.5 km) easy... in approx 1hr 30min... was a slow easy run... ran after work out to 'National Service Resort and Country Club' (East Coast) and back... felt good afterwards. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| I ran 11.8 miles (19km) in 1:46:20. Ran it tonight when I got back from cell... at about 7:30pm. Kinda didn't feel like running tonight... was really tired... but ran anyway. I'm determined not to loose the condition I've built up over the last 6 months. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.83 | 0.00 | 0.00 | 0.00 | 6.83 |
| Ran 11 km in 1:05:19... Easy run with the 'i-run' running club. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.64 | 0.00 | 0.00 | 0.00 | 18.64 |
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Ran 30km in 2:54:48! A new personal record for this distance!
(in training)... previous best for me was 2:58:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.83 | 0.00 | 0.00 | 0.00 | 6.83 |
| Ran 11 km in 59:19 after work as an easy run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.64 | 0.00 | 0.00 | 0.00 | 18.64 |
| Ran 30km in 3:03:15... was pleased with this time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.83 | 0.00 | 0.00 | 0.00 | 6.83 |
| Ran 11km after work in a time of 58:47... I think I ran this too fast for an easy run... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran at 6am this morning... only got to the 13km mark before I called it quits(1:23:29)... for some reason, just felt too weary. Ran again at night with my running friends Patrich and Lili... we ran 8km easy at East Coast... there was a nice breeze comming off the water which helped the run. Had a good time chatting. Ran it in 1 hr 8min 48 sec... so was an easy run as you could see... total running km for today= 21km. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Ran 10km with the 'i-run' running club ran it in 49:08. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.64 | 0.00 | 0.00 | 0.00 | 18.64 |
| 30km ran in 3hrs 9min and 19sec... pretty slow... but later in the day swam a personal best at the gym above work (swam 80 length of the pool in 38:30) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| I ran 5km easy with my friend Matteo during lunch hr. Ran again after work in town with the 'Nike 5km Run' to the potanical gardens... totall mileage for today is: 6.21 (10km) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today:( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Yip, I know... pretty low milage for today... ran only 5km slow with Matteo... he wasn't feeling 100 so we ran slow...ran it in 44min. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Ran 6.21miles (10km) in 54:46... in the hot sun... didn't run my usual 30km today... slept in. Will get back into it again next week... am in the middle of moving so that's my excuse. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 10km in 48:15. Was happy with this time...Ran with 'i-run' running team at Changi Business park... meet some new faces... loved the 100 Plus drinks afterwards. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.68 | 0.00 | 0.00 | 0.00 | 31.68 |
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Record total distance for today was 51km! (31.68miles)... the most ran in one day since I can remember! I'm adding this a little later than usual... but have this added in my diary... So today went like this:
Ran 30km from 4:30am ran it in 3:01:55:) Than in the evening after work I ran 21km (to McDonalds EastCoast and back) in 2:10:58... just really felt like running this day for some reason... I think I was depressed and so resorted to running as an outlet. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Ran 10km in 57:48 (easy run)...after work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.83 | 0.00 | 0.00 | 0.00 | 6.83 |
| 11km in 1:02:13 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 14.5km in 1:31:54... just a short run today as my flight to Indonesia...was later on that morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.39 | 0.00 | 0.00 | 0.00 | 17.39 |
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While on holiday at Mt. Bromo I ran down the mountain (14km) and back up again (14km) with a total of 28km ran in just over 3hrs:) Ran a fast time going down (1hr 2min) but really slow and growling on the way back up (it was really steep in some parts). So ended up with sore butt muscles and basically sore muscles all over my legs:)... for the next 2-3days. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 10km after work in 52:52 (exactly:D) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Ran 10km in 46:38 with 'i-run'. Also picked up my 'team fat bird' running singlet today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.77 | 0.00 | 0.00 | 0.00 | 16.77 |
| Ran approximately 27km in 2:35:34... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 49:03 for 8.6km (5.4miles) to Bedok Reservoir and back
(during lunch hr) Thursday, 23rd of July, 2009 :-) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Ran 13.1 Miles (21.1 km)to East Coast McDonalds (Marine Cove) and back...
Ran it in 1 hr 54 min :) (1810-2010) :-) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.04 | 0.00 | 0.00 | 0.00 | 13.04 |
| Ran 21km in 1:41:46 (1hr 41min and 46sec!!!) Ran this in a time trial with 'Team Fat Bird' at East Coast. Really happy with this time... the fast time for this distance in Singapore so far! Also tried on a pair of Newton running shoes for the run... was really impressed with them. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Ran a fast 10km in 45:16... one of my fastest times for this year. Ran it during 'i-run' at Changi Business Park. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.10 | 0.00 | 0.00 | 0.00 | 19.10 |
| Ran 30.7km in 3:03:11. Ran early morning from 4:40am... longest distance in training so far:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.83 | 0.00 | 0.00 | 0.00 | 6.83 |
| Ran 6.83 miles (11km) in 59:16. Ran this after work...Ran to The 1st toilets at East Coast next to Bedok 2 Army Camp from the Signature Building (work) @ Changi Business Park. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.87 | 0.00 | 0.00 | 0.00 | 10.87 |
| 17.5km in 1:14:20 @ East Coast from Big Splash. Ran with 'Team Fat Bird' as part of there training run for the Army Half in 2 weeks time. I finished with the fastest time for this distance today... was really stoaked with the time... my best time for this distance in a while... was running @ 14.22km/hr. (optimum is 10-11km/hr...so some lactic asid would have built up...but didn't feel it at the time) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 41:53 in i-run for 10km! My fastest time for this year!:) Very please with this time:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.34 | 0.00 | 0.00 | 0.00 | 5.34 |
| I ran 8.6km (5.3miles) in 52:37... just an easy run durying lunch hr. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.10miles (5km) easy in 38:43 as part of the 'Nike Flagship Run' in Orchard... here in Singapore. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
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I joined the SAFRA running club at Mt Faber tonight... ran with Allen, Liche, and Jacky.
We basically ran up and down hills for almost two hours... about 10km approx worth of mileage:)... my 1st time running hills for this year... will try to run hills from now on for the marathon at the end of the year. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.94 | 0.00 | 0.00 | 0.00 | 9.94 |
| 16km total for today. 5km to Tampinese and back in the morning (31:34). 11km (1:02:53) in the evening. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.77 | 0.00 | 0.00 | 0.00 | 16.77 |
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I ran 27km total for today. We had our last training session @ 'Big Splash' East Cost...as part of our training for the 'Army Half Marathon' to be raced on the 16th of this month (Team FatBird's - Ops KingFisher Week #6). I ran the 15km distance in a time of 1:08:51
Later on this evening I ran again... i ran to Burger King East Coast from Melville Condo in 58:02... 12km approx.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.72 | 0.00 | 0.00 | 0.00 | 3.72 |
| 6km Easy in 37:48... also swam 25 lengths of condo pool in 32min. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| During Lunch hour, in the hot, hot sun... I ran 10.1miles (16.2 km) in a time of 1:23:32. Ran to East Coast Lagoon and back... Ran there in a fast time of 39min... ran a bit slower on the way back due to running out too fast... also the heat took it's tole... stopped once on the way back to have a drink of water at one of the toilets... and also to stand under one of the showers... which i sometimes do when running out on a hot day...
I'm adding this entry during office hours... so had better leave it at this...Gonna watch 'Up' the pixar movie tonight (studio screening) in 3D... can't wait! :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 12.8km ran in 1:03:49... really happy with this time... wore my Newtons during this run... I think there helping me to toe off better... felt pretty weary afterwards, though... running out ran the first half (6.4km or 4 miles ) in 40min. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Ran 5.6 km this morning to Tampines Library and back to Melville Prk Condo
in 29:22
Ran 17 km in 1:35:47 to East Coast Lagoon and back to work. (ran after work) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Went to the gym today. No run as my half marathon is in
two days time:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Swam approx. 28 laps of condo pool in approx 33min.
Will be resting it up today as the big half marathon in tomorrow
at 5:30am!:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
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I ran my half marathon in the Singapore 'Army Half Marathon' @ 5:20am this morning
(gun time). There were a lot, and I mean a lot of fast runners there... I managed 1:33:07
at the end of the 21.1km... my second fastest time in the half ever! It's also my fastest time over that distance in Singapore... I wonted to beat my pob, but was a few minutes outside... but was very close:) Oh, well... at least I know I still have it in me... next time:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Ran 10km easy in 'i-run' in 51:59. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.56 | 0.00 | 0.00 | 0.00 | 10.56 |
| Ran 17km during lunch hr in 1:29:07 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no run today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.65 | 0.00 | 0.00 | 0.00 | 16.65 |
| Ran a total of approx. 26.8 km. Ran 16.8km during lunch hr in 1:27:08. After work I ran 10km worth of hills with the SAFRA Mt Faber running group. (ran the Mt Faber loop). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today because of right leg calf strain... coursed by hill running last night:( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today... i.e. calf strain. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no run today...am giving my calf time to heal... will run tomorrow morning... hopefully, my leg will be feeling better (i.e calf strain) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Finally got back to running again... my calf strain has almost completely heald up... only just slightly noticed it during this easy 10km (ran in 49:53) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
|
Another 10km run today (ran in 46:51)... but this time during lunch hr... My archillie's hirt a little during the run... still feeling the effects of the hill training last week... Am going to run some hills again tonight with the Mt Faber running club... fingers crossed my archilli's will hold up.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5km ran with Matteo and Co after work... easy slow run... ran in 48:42. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.39 | 0.00 | 0.00 | 0.00 | 17.39 |
|
28km approx... Hill running with 'Wee' at Mc Ritchee Reservoir. Ran it in 3:19:45... was fun, but suffered heat stroke 400 meters from finish... had to walk... was quite bad... also suffured mild cramping in my quods on both legs. We also ran with 'North Face' running group part way (there were a lot of runners running there... including Team Fatbird and my friends from SAFRA Mt Faber running club... was suprised to see so many people I knew).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
|
3.3 miles (5.4km) easy run from Melville condo to Tampinese Library and back.
Ran before breakfast... 8:05am-8:33am approx. (ran it in 28:36). A day off from work today:)
Then in the evening I ran 3.9 miles (6.4km). To Tampinese Stadium and back to Melville Park Condo. Ran in 38:27 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
|
Ran 15km approx in 1:23:08. Ran ro Changi Airport before giving up and taking Bus # 9 back home...
In the evening I ran with the Mt Faber SAFRA running club... ran 6 loops of the hill circuit. Approx 10km in 55:32. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| After saying my good byes to my animation supervisor, Lennie Graves (He's heading back to the States), I ran home (from Marine Cove)... from 'Bernies' Restaurant and Bar. Approx 11.4km in 1:07:48 (carring my back pac:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.16 | 0.00 | 0.00 | 0.00 | 21.16 |
|
Ran 12 miles (20.12 km) in 2:03:05. Ran to Bedok Reservoir (5 km approx). I then ran two laps around the lake/reservoir... averaging 25min for each lap (1 lap 4km approx). Ran back home again after that... Felt good in the run... a tad sore in the archillies heel, though... was a slow easy run... Got back late for breakfast at work, also. So missed the free breakfast... oh well.
After work I joined the Mt Faber guys for a run. We didn't run hills this time, but instead ran a circuit to Clementi and back (I think) I ran/paced with Melvine Senior. He ran really fast... Ran 14km in 1:13:37... but the time was actually faster than that as I took a wrong turn at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| This was ment to be my easy run. I think I ran this too hard. Ran 14.4km in 1:19:22. (Ran it after work... only just made it back to the gym in time before the closed). Ran to the 'National Service Resort and Country Club' and back to work( Changi Business Park... the Signature). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.53 | 0.00 | 0.00 | 0.00 | 15.53 |
| 25km ran at Mac Ritchie Reservoir... Ran it over hills with Wenlong and Jackie. I couldn't run back properely, though... so resorted to walking some of the way... I'm determined to conquor this course! (Ran it in 2:31:03) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
|
New Record!!! 38 minutes over ten km in the Yellow Ribbon Prison run (exact time to be confirmed in the next few days).
I'm even more amazed as my legs were quite warey from the hill running yesterday.
I made up my mind I was gonna push hard from the very start... even though it was
hard, it payed off... I think God for such a good time and good weather!
(overcast without the heat!)
Easily the best 10km event I've participated in! A great carnival atmosphere and good
friends to share the event with... plus my suprise POB. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 10km very easy with i-run. Ran in 1:03 (slowest time this year I think). It was a recovery run from yesterdays race... (also had a sore right leg... mostly in my hip). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 10km hills (approx) with the Mt Faber SAFRA running group. We ran a figure 8 loop on the ridge next to Mt Faber... completed 7 laps... 6 laps in just over 46 min.... My sore right leg was fine once started running and got the blood circulating. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
|
Ran 4km in a slow 29:21 this morning as part of my recovery run. (My right hip is feeling a little sore from all the running last week.) Ran
14.4km (9miles) in 1:34:36. (Ran it after work...)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
|
Swam 80 lengths of D'Force gym pool in 39:39... swam at a steady pace... without over doing it... I do feel tiered today, though.
Ran approx 10km worth of hills. Ran 4x up long hill, then 2x up steep hill... 2:46 fastest time up long hill... 1:59 fastest time up steep hill... both fastest times recorded on the last round. Felt wasted after the run. Only Jackie, Allen, and myself running tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no run today... rest day (in preperation for the Mazuno Wave run this Sunday). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| Mac Ritchie run with Jackie today. We ran 28km in 03:01:15... Finished strong in the last 4km to the end... Much better than last week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Mizuno Wave Run today (10 mile or 16). Finished in approx 1:35:00. (official results out soon). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10km with i-run tonight. Ran much better than last week. Time of 52:40... feeling stronger... almost no hip strain on my right leg... healing well. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.90 | 0.00 | 0.00 | 0.00 | 19.90 |
|
The big one this morning. 1st time running this distance for a long time (1 month plus). I was a little unsure how I'd handle it after so long... I suprise myself and finish in 3:04:54 (32km) ... not my fastest time, but not my slowest either. What was encouraging was the fact that I could run strong thru the mid section of the run... I think the hill training is to thank for that... so very happy... gonna try to run this again on Thursday morning. Also swam 80 lengths in 38:48 at the gym pool.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| 14.3 km easy in 1:23:07! Almost no problems from my right hip strain... went at an easy relaxed pace... was only going to run 10 but felt good so went on a bit longer... I must be careful not to run too fast for my recovery, though... mental note to self:)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.90 | 0.00 | 0.00 | 0.00 | 19.90 |
|
19.9 miles this morning (from 4:50am)... ran in 3:05:07 (32km). I didn't feel as fresh as Tuesday long run, but still ran okay. I felt more weary after this run... just finished listening to Eminem... 8 mile... good song that.
Also swam 80 lengths of Gym pool in 38:30. (approx 25meters each lap).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run because of Hari Raya Puasa (was coming back from Malaysia holiday). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 19.90 | 0.00 | 0.00 | 19.90 |
|
I went out fast this time. Ran my usual 32km, but thought I'd push it a little. I didn't take any electrolytes, either... which didn't help in the final stages of the run. I ran my fastest time in training today... ran 32km in 2:51:59. I slowed down dramatically near the end, though... and almost passed out... So, yes, no electrolytes and increasing the speed is not good... but I got away with it this time.
I also swam 62 lengths in 30:17 before my legs started cramping... (during lunch hr at the gym). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| Only 15km easy this morning... I felt really lathargic for some reason... I guess it was from the hard run on Tuesday. Ran it in 1:39:41. Swam 80 lengths of gym pool in a respectable 38:44.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run... worked late at working trying to catch up on my shots. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| 22km approx ran at Mac Ritchie Reservoir in about 2:18:00... exact time unkown. Bumped into my running partner Jackie halfway... so ran back with him. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
|
Ran a fast 10km for i-run tonight... but had to make an emergency pit stop at expo... something was really wrong with my bows for some reason. Clocked 34min at the lights on the home stretch. My fastest time this year to the start of Bedok connector... in sub nine minutes! (8 min!)... actual clocked time once i got back was 52:05... but the actual time i was running was: 42:21.
Matteo made the comment that I look very thin, tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.88 | 0.00 | 0.00 | 0.00 | 19.88 |
| I ran 32km this morning in 3:11:02... the slowest time in months. I think the hard run yesterday has taken it's toll... even if it was just 10km... I think I'm also not 100 percent. A little bit of pressure at work to get my shots done on time doesn't help.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
No run... because of after hours at work... Worked out at the gym at lunch time, though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.45 | 0.00 | 0.00 | 0.00 | 7.45 |
|
Swam 80 lengths of gym pool in 38:36.
Ran 12km in 59:46 approx. Ran with Jackie, Winlong, and one other... running the Mt Faber loop. Felt good running with them... finished 1st in the group after a hard sprint with Winlong. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. I had to work late at work... worked too late in fact. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.88 | 0.00 | 0.00 | 0.00 | 19.88 |
|
Had a ride with Melvin Jr to Mac Ritchee this morning. It took us only 16min to reach there! We left at 6:08am and reached before 6:30am! Beats public transport that take 1.5hrs! Thanks Melvin!
32km easy km's in 3:03:53. Ran with Jackie and Patrick. Felt really good running today... It raining for the last half hr of the run... which was very cooling and actually helped me to run faster... Jackie felt the same. I also, meet up with the runners from 'Team Fatbird'. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| New personal record in training: 10km in 38:41! The fastest recorded time at 'i-run' ever!!! Shins are feeling a little sore for some reason... apart from that, I feel really good! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.88 | 0.00 | 0.00 | 0.00 | 19.88 |
| The usual 32km for Tuesday morning. I was really tied, though and didn't feel like running, but ran anyway (started running from 4:44am exactly). So my final time was: 3:10:19. A good average time considering I ran my fastest 10km yesterday (running on weary legs)... also a slightly faster 32km this time compared to the same time last week. (By 1 minute:)) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Swam 80 lengths of gym pool in: 38:54 during lunch hr.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Ran an easy 10km under the hot sun, during lunch hr. Ran in 49:25. I was a little stiff at the beginning... but loosened up in the last half... I feel good now... the endorphins are kicking in:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| Mac Ritchee run with Jackie this morning... Ran 22km in 2:39... I had a tire blow out in the dying stages of the hill run. Jackie went on and out ran me. I think I ran too hard that week... and just ran out of steam. (I drank nothing for the first hr which probably didn't help). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| I ran my 2nd fastest time today for the 10km i-run. Ran it in 38:54! I pushed it again... but this time I don't have the same soreness in my legs:) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
I swam 80 lengths of Dynaforce gym in: 38:26... (spent the morning in town getting my Chinese Visa for the Beijing Marathon:)... so if you don't see much running recorded this week... that's part of the reason.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.91 | 0.00 | 0.00 | 0.00 | 15.91 |
|
15.6km in 1:31:27 this morning before work... Very slow and easy... I feel a little weary from Monday's run... I'm holding back this week in preperation for Beijing on Sunday. I went to the gym during lunch hr... had a hard workout on my abbs. After work I went for a slow easy job... running my usual 10km... ran it in a slow 53:58. I feel pretty good now after my run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| This was the big one! I ran the 'Beijing International Marathon' and broke my pob! My new pob is now: 3:11:11 (42.195km)! (old pob was 3:34:56). I finished with a placing of 340 overall (out of over 4000 participants). So I was very happy with this result, if not a little suprised. I think the running conditions were ideal for the run... not too hot... a little chilly... but perfect for running! For once I didn't sweat profusely. (not like Singapore:)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| I ran 25km in the 'North Face 50km Duo' with my partner Jacky Ho today. We missed out on a podium finish by only 30sec! So we were 4th overall. My time was 2:29. My partners 2:19. I'm partly to blame for the result as I got cramps near the end and had to walk some of the way... I've learned my lesson when running in hot Singapore! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
| I ran 10km in 45:10 as part of my recovery run:) Okay, so I pushed it a little... Gotta be watchful I don't overdo it with the hard running, though. A good run for the 'i'run' tonight... they even gave out a goodies bag for rewarding the regulars (I got a ground mat... not sure what I'll use it for, though). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, but I managed to swim at the gym. I swam 80 lengths in 40:01... my slowest time in over a month... I think the lack of running over the past few weeks is starting to show:( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
| I ran 10km very slowly from 7:20pm (ran it after work)... I'm getting over a left shin strain... so my time was only: 1:02:33. I even walked some of the way... man I hate injuries! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run so far today... I've just finised a hard workout in the gym, though... My 3rd abb workout this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam only 60 lengths of gym pool today. I couldn't even manage the usual 80 lengths. Total time was: 32:42. In all fairness my arms were still sore from the cable ski at Batam and the gym workout yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
No run again today. I have a good swim, though. Swam 60 lengths of the gym pool in 30:56... and did it pretty easy (even if my arms were still sore from yesterdays workout). My weight for some is also low right now... I currently weigh 66.5kg... which seems odd considering I havn't been running. (maybe it's the late nights... hmm). (previous weight was 67.5kg).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.18 | 0.00 | 0.00 | 0.00 | 9.18 |
|
15km ran in 1:12:38 in the 'New Balance Real Run' in Singapore this morning. A good time
considering I'm suffering from a sore shin... I just hope I havn't over done it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.88 | 0.00 | 0.00 | 0.00 | 19.88 |
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This morning I ran a slow 32km in 3:26:14... the slowest time for that distance all year... I was suprised that my leg wasn't sore afterwards (although sore at the beginning).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| I ran an easy 10km after work. Ran it in a slow 1:02:09... my left shin felt a little sore afterwards. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I swam 60 lengths in 29:46 at the D'Force gym during lunch hour... afterwards we had lunch at Harry's with Matteo as it's his last day with us at work. (I cut my swim short because of this:)) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| I ran 10km easy today... ran it in 55:25... an improvement over two days ago... event though I felt pain in my left shin. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| I jogged 4km easy at Mac Ritchee Reservoir. I was planning to run 32km, but had to cut it short because of the pain in my left shin. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I sore Dr. Benedict Tan today (Sports Physician) at 'Singapore Sports Medicine Centre'. I finally got my shin checked out... it didn't take long before he told me the bad news...That's right, I've got a stress fracture... and the x-ray confirmed it. He told me I must take a whole 3 months off running! I couldn't believe it... although at the back of my mind I thought this might me the case (as the pain was in the bone reagon).
So as you can imagine, I am really, really, disapointed. I'm not only going to miss the Singapore Marathon in December.... but also the Hong Kong Marathon in February. I guess I have no choice... So unfortunately, I wont be adding any running entries in here for a while...again, this has come as a shock...
Well, I hope the next three months go by quickly, because I love running so much... Reluctantly, I will be hanging up my running shoes for a while. I hope to be back here soon!
Aaron NZ Kiwi. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam 100 lengths of gym pool in: 47:55. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Today I swam 100 lengths of gym pool in 49:55 (averaging just under 30sec per lap... non stop:))... i.e. had a good swim today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Just now, during lunch hour, I swam 100 lengths of the gym pool in 48:04. I felt good during the swim... and I didn't feel exhausted. (which is good considering I had a hard workout in the gym yesterday).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I swam 100 lengths of gym pool in 49:47... felt a little tired afterwards... I think I'm starting to lose some of my condition now (from no running). I've also put on a kg of weight. I'm now 68kg apposed to 67kg three weeks ago:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I worked out in the gym during lunch hour... I found my abb expercises pretty tough. Feeling much better now though. (5 min front plant for today... normally 4.5 min)... I must admit, I did push the exerceses a little. I havn't been feeling well lately... as crazy as it sounds, I've lost almost a kg of weight. (I'm 67.10kg apposed to 68kg at the beginning of the week).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I swam 80 lengths in 37:53 :) (of gym pool)... I even swam in the rain... The best time for that number of lengths in almost a month! Felt good afterwards, too.:) ... went for lunch with Norman across the road afterwards... feeling fresh and pumped right now:) (one hour later). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I swam 100 lengths of gym pool in 47:24... felt good afterwards. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I swam 100 lengths in 48:10 during lunch hour... I then swam another 60 lengths after work in 28:33 :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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New Record!!! I swam 100 lengths of gym pool in: 46:56! Yeah, baby:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Swam 100 lengths of dynaforce gym in 46:34! New Record!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Swam 100 laps in 46:44 (just 10 sec off my personal best:)) ...felt good afterwards and not tired:) ...also, there's no more pain in my left tibea (stress fracture)... i can even jog with no pain:) is a good sign... less than two months to go before i can run again:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| New record today! Swam 100 laps in 43:34!!! I was really suprised by my faster time... I think I went out a bit fast at the beginning... but must have paid off later in the swim. I also used air removal on my legs, chest, and arms... on Sunday... Hmm, maybe that also helped:)...haha A good swim just before I fly off back home:)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam 100 lengths in 48:09 at Stratford pools. (150 all up...but the extra 50 weren't timed). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I swam 100 lengths in 48:43 at Stratford pools... Only half a minute slower than a few days ago:) ... Mum and Dad also swam at the pools with me. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Swam 100 lengths in 44:40 :) A new record for that distance, I think (laps from gym pool).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 999.56 | 19.90 | 0.00 | 0.00 | 1019.46 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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