Due to my late runs and work...i was not able to blog individual runs for this week so I have to do them all in one day. This is the last high mileage week for marathon preparation before tapering...the final 30km was done on sat 12 Nov at east coast park...tried 3 runs with run-walk and the feeling is good and confidence is high.......details as follows:
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
Date: 11/7/2005
Time: 7:00 PM
Shoes:
Mizuno Wave Rider 8
Comments:
Decided to go for a long run of maybe 15-18km.Happened to shout at Sgrunners forum and jio cosmic who stayed at tanah merah to join part of my run....so I ran down to his house and we did a 8km loop before he head home while i carry on my journey back....quite a fast pace...hopefully using run-walk, i can maintain this pace and finish strongly.
Route:
start from my house and run along bedok reservoir road towards east and turn right to bedok north ave 3, left turn at swimming pool to new upper changi road and after tanah merah mrt, turn right to bedok road, run all the way to upper east coast road..right turn at bedok south ave 1 and turn left to bedok south road, turn right to upper changi road and turn right to bedok south ave 1 after mrt...turn left to bedok south road at junction, turn left to bedok south ave 3 at CC and turn right back to upper new changi road...run eastwards until bedok park connector and turn right and run along park connector back to bedok reservoir park
Lap Time:
3.0km for 17:46min@5:55min/km
5.3km for 33:04min@6:14min/km
5.1km for 31:19min@6:08min/km
4.5km for 26:05min@5:48min/km
Total distance: 17.8 Kilometers
Total time taken 1hr 48min 15sec
Average pace: 6:05 min/ Kilometer
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
Date: 11/10/2005
Time: 8:30 AM
Shoes:
ASICS GEL CUMULUS VI
Comments:
It was a rainy aftern and decided to do a ran with J and S at the first half of the marathon route since we will be doing 30km at the second half east coast park this sat. however, J was cuaght up with her work and we met up later at 7.30pm....and a tiring me did not direct J properly and we end up going the wrong way to marina south. We only managed to start at 8.30pm....so i decided we should do a 13-14km instead of the original 18km trying out the run walk.....it was a good try and J and S were fine after the run but the distance is too short to see the advantages of this method.....this sat will be the true test of the run-walk method....
Route:
starting from marina south in front of chong pang steamboat and ran towards the U-turn point of SCM. we U-turn at the point and ran the marathon route back to the start point at esplanade bridge and U-turn back to where we begin
Lap Time:
3.0km for 19:51min@6:37min/km
2.7km for 20:12min@7:29min/km
2.6km for 17:07min@6:35min/km
2.6km for 17:49min@6:51min/km
2.7km for 18:58min@7:01min/km
Total distance: 13.6 Kilometers
Total Time: 1hr 33min 59 sec
Average pace: 6:55 min/ Kilometer
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
Date: 11/13/2005
Time: 8:00 AM
Shoes:
Mizuno Wave Rider 8
Comments:
ran with J, S and SK...SK dropped out after 18km..J and me together..S clocked 3hr 36min.
Route:
ran to sailing centre and U-turn to ford Road U-turn to Sailing centre again U-turn and abck to start
Lap time:
3.0km for 19:34min@6:31min/km
2.5km for 15:23min@6:09min/km
2.5km for 15:10min@6:04min/km
3.0km for 20:26min@6:49min/km
2.0km for 13:21min@6:41min/km
3.0km for 18:24min@6:08min/km
2.0km for 13:15min@6:38min/km
3.0km for 19:35min@6:32min/km
2.5km for 15:31min@6:12min/km
2.5km for 15:34min@6:14min/km
3.0km for 20:56min@6:59min/km
1.0km for 7:22min@7:22min/km
Total distance: 30 Kilometers
Total time: 3hrs 14min 37sec
Average pace: 6:29.2 min/Kilometer
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
cheers................
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
Date: 11/10/2005
Time: 8:30 AM
Shoes: ASICS GEL CUMULUS VI
Comments:
It was a rainy aftern and decided to do a ran with J and S at the first half of the marathon route since we will be doing 30km at the second half east coast park this sat. however, J was cuaght up with her work and we met up later at 7.30pm....and a tiring me did not direct J properly and we end up going the wrong way to marina south. We only managed to start at 8.30pm....so i decided we should do a 13-14km instead of the original 18km trying out the run walk.....it was a good try and J and S were fine after the run but the distance is too short to see the advantages of this method.....this sat will be the true test of the run-walk method....
Route:
starting from marina south in front of chong pang steamboat and ran towards the U-turn point of SCM. we U-turn at the point and ran the marathon route back to the start point at esplanade bridge and U-turn back to where we begin
Lap Time:
3.0km for 19:51min@6:37min/km
2.7km for 20:12min@7:29min/km
2.6km for 17:07min@6:35min/km
2.6km for 17:49min@6:51min/km
2.7km for 18:58min@7:01min/km
Total distance: 13.6 Kilometers
Total Time: 1hr 33min 59 sec
Average pace: 6:55 min/ Kilometer
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
Date: 11/13/2005
Time: 8:00 AM
Shoes:Mizuno Wave Rider 8
Comments:
ran with J, S and SK...SK dropped out after 18km..J and me together..S clocked 3hr 36min.
Route:
ran to sailing centre and U-turn to ford Road U-turn to Sailing centre again U-turn and abck to start
Lap time:
3.0km for 19:34min@6:31min/km
2.5km for 15:23min@6:09min/km
2.5km for 15:10min@6:04min/km
3.0km for 20:26min@6:49min/km
2.0km for 13:21min@6:41min/km
3.0km for 18:24min@6:08min/km
2.0km for 13:15min@6:38min/km
3.0km for 19:35min@6:32min/km
2.5km for 15:31min@6:12min/km
2.5km for 15:34min@6:14min/km
3.0km for 20:56min@6:59min/km
1.0km for 7:22min@7:22min/km
Total distance: 30 Kilometers
Total time: 3hrs 14min 37sec
Average pace: 6:29.2 min/Kilometer
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
cheers................
No comments:
Post a Comment