fartlek
100m sprint, 100m rest, 10 rounds
did with araunah ornan and zhiming
not counting 1st round, averaged 15-16secs for sprint.
felt very tired after workout.
aching.
need a rest.
a very long rest.
Thursday, November 29, 2007
Wednesday, 9am, RI field
easy run.
didn't intend to go
but felt guilty so in the end just went
a hour late though
did 33 mins alone, did not complete
didn't intend to go
but felt guilty so in the end just went
a hour late though
did 33 mins alone, did not complete
Tuesday, 8am, RI gym
gym.
did 3 cycles as instructed instead of 4
did the same weight as the week before
did not feel ache
ok.
did 3 cycles as instructed instead of 4
did the same weight as the week before
did not feel ache
ok.
Monday, 8am, Macritchie reservoir
4km fast run.
screwed up.
started ok, but after 800m legs felt very tired
a combination of lactic and ache.
fatigue?
did 18.53, very very slow.
slower than 12km pace.
lousy workout
screwed up.
started ok, but after 800m legs felt very tired
a combination of lactic and ache.
fatigue?
did 18.53, very very slow.
slower than 12km pace.
lousy workout
Saturday, November 24, 2007
Saturday, 745am, Macritchie reservoir
12km
did 54.53mins
splits were 17.17, 17.25 and 20.10
ran the first 4km too fast
tried to maintain pace with minimal effort in 2nd 4km
legs were aching like mad after 8km
tried to go easy on the legs on last 4km
in the end did very slow
but who cares since first 8km damn fast already
comfortable aerobically
but legs were aching
did 54.53mins
splits were 17.17, 17.25 and 20.10
ran the first 4km too fast
tried to maintain pace with minimal effort in 2nd 4km
legs were aching like mad after 8km
tried to go easy on the legs on last 4km
in the end did very slow
but who cares since first 8km damn fast already
comfortable aerobically
but legs were aching
Friday, November 23, 2007
Thursday, 330pm, RJC
fartlek
15 x 200m @ 40-45 secs per 200m
in between each 200m jog 100m for 1 min
finished workout
felt quite comfortable
a bit tired, but not really
averaged 42 secs
13th and 14th did 40 secs
15th and last did 28 secs
after last one had backache.
lol
good workout
15 x 200m @ 40-45 secs per 200m
in between each 200m jog 100m for 1 min
finished workout
felt quite comfortable
a bit tired, but not really
averaged 42 secs
13th and 14th did 40 secs
15th and last did 28 secs
after last one had backache.
lol
good workout
Wednesday, 8am, RI
easy run.
did half on plastic half on concrete
nothing else of note
oh, was aching from tuesday's gym
did half on plastic half on concrete
nothing else of note
oh, was aching from tuesday's gym
Tuesday, 8am, RI gym
gym session.
upped all the weights up one notch.
could finish all.
ached the next day,
but not as bad as first time.
upped all the weights up one notch.
could finish all.
ached the next day,
but not as bad as first time.
Monday, November 19, 2007
Monday, 8am, Macritchie reservoir
did 8km easy run
splits are 20.19, 17.52.
felt quite tired and lethargic
despite slow pace of run
could have been fatigue from lack of sleep.
or dehydration.
or illness
not sure.
splits are 20.19, 17.52.
felt quite tired and lethargic
despite slow pace of run
could have been fatigue from lack of sleep.
or dehydration.
or illness
not sure.
Thursday, 3.30pm, RI
did the same fartlek workout as week before
but felt very different
this session's a failure
felt weak and didn't have the strength and energy to sprint
felt uneasy even during warmup
could have been dehydrated
or diet changes
since i drank milk for breakfast instead of the usual milo
wasted day
shall stick to milo from now on
but felt very different
this session's a failure
felt weak and didn't have the strength and energy to sprint
felt uneasy even during warmup
could have been dehydrated
or diet changes
since i drank milk for breakfast instead of the usual milo
wasted day
shall stick to milo from now on
Wednesday, November 14, 2007
Wednesday, 8am, RI
came late by 1/2 an hour
did on concrete, indoors as it was raining
finished it
finished exercises too
did not jump due to rain
felt ok
not much ache
did on concrete, indoors as it was raining
finished it
finished exercises too
did not jump due to rain
felt ok
not much ache
Tuesday, 8am, RI gym
gym =_=
did the same load as my first time, which was 2 weeks ago
could finish everything this time
not aching as much as first time
did the same load as my first time, which was 2 weeks ago
could finish everything this time
not aching as much as first time
Monday, November 12, 2007
Monday, 3.30PM, Macritchie reservoir
did 8x2mins @ fast run pace with 2mins jog in between
overall felt ok
went quite fast at the start due to slopes
dropped back towards last 2 due to reliance on speed
good session
overall felt ok
went quite fast at the start due to slopes
dropped back towards last 2 due to reliance on speed
good session
Saturday, November 10, 2007
Saturday, 7.45am, Macritchie reservoir
12km
4km girls' route first before northern route
Splits were 20.10mins, 18.28mins, 16.13mins
total time is 54.53mins
23secs slower than last week
but effort today is much, much, much harder
legs were aching and dying on the first 4km
god knows why
picked up a bit on the next 4 km
ran quite an insane last 4km to salvage the run from being a total disaster
ate 油条 for breakfast
overtook yiyan and samsoh on the last 4km
overall:
could have been a fiasco, but turned out ok
4km girls' route first before northern route
Splits were 20.10mins, 18.28mins, 16.13mins
total time is 54.53mins
23secs slower than last week
but effort today is much, much, much harder
legs were aching and dying on the first 4km
god knows why
picked up a bit on the next 4 km
ran quite an insane last 4km to salvage the run from being a total disaster
ate 油条 for breakfast
overtook yiyan and samsoh on the last 4km
overall:
could have been a fiasco, but turned out ok
Thursday, November 8, 2007
Thursday, 3.30pm, RI field
did fartlek of 15mins
sprinted quite hard, rested rather little, yet felt comfortable
ate late lunch of wanton mee at 2.15pm
ponned easy run the day before
sprinted quite hard, rested rather little, yet felt comfortable
ate late lunch of wanton mee at 2.15pm
ponned easy run the day before
Monday, 8am, Macritchie reservoir
supposed to do 5km fast run
but was sick with runny nose and cough
so did easy run
did 5km in 25.23mins
followed by easy run of 10mins
but was sick with runny nose and cough
so did easy run
did 5km in 25.23mins
followed by easy run of 10mins
Saturday, November 3, 2007
Saturday, 7.45am, Macritchie reservoir
12km
supposed to be aiming for 56-57 mins
slept at 11.30pm the last night
ate biscuits and milo for breakfast
felt ok, maybe a bit tired.
splits were 17.27, 16.54, 20.08
total time 54.30
went at like 70% effort
wasn't panting during last 4km
started too fast
legs couldn't take the strain, so slowed down
decided from now on to alternate hard and comfortable sessions
eg, one week hard, one week comfortable
guan lin pb, 50.52
owned my last week's pb by a minute
lots of catching up to do
supposed to be aiming for 56-57 mins
slept at 11.30pm the last night
ate biscuits and milo for breakfast
felt ok, maybe a bit tired.
splits were 17.27, 16.54, 20.08
total time 54.30
went at like 70% effort
wasn't panting during last 4km
started too fast
legs couldn't take the strain, so slowed down
decided from now on to alternate hard and comfortable sessions
eg, one week hard, one week comfortable
guan lin pb, 50.52
owned my last week's pb by a minute
lots of catching up to do
Thursday, November 1, 2007
Thursday, 3.30pm, Macritchie reservoir
came late cause of psl meeting
ran alone
had resl fair earlier
was dehydrated
didn't eat properly
still felt muscle aches from tuesday
supposed to do 4x5mins fast run with 2mins rest in between
gave up during the second one
felt very tired and demotivated
ran easy run instead
wasted day
ran alone
had resl fair earlier
was dehydrated
didn't eat properly
still felt muscle aches from tuesday
supposed to do 4x5mins fast run with 2mins rest in between
gave up during the second one
felt very tired and demotivated
ran easy run instead
wasted day
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