adiNation Training Run – 4 April 2012
a) Boss Ronnie*
b) Bee Hoon
f) KK’s friend
Route: 4 laps around LG
Distance: 4 * 2.3km = 9.2km (Garmin: 8.2km**)
Timing: 45:10 for 5:30 min/km pace
*with Lai although I didn't see him post-run
**started Garmin late
Arrived slightly earlier as I wanted to catch up with KK on his ultra-marathon plans. Kei Ming couldn’t make the run due to study commitments.
Lap 1 (1.56km; 9:45 min)
Egads! Spotted KK, Vijay and KK’s friend going off in the horizon just as I was coming out of the toilet…so it was a mad race to catch up while trying to set up the GPS. Read: soaring heart rate. Oy…I rather warm up gradually rather than jumpstarting like that! Got the beats per minute down to a more reasonable level after that since we went slow. Warm up lap ma!
Lap 2 (2.22km; 12:24 min)
KK and the rest were doing fartleks/speed pick-ups while Adam and I went at a steady pace. N.B. Bee Hoon and Adam jumped in in lap 2.
Lap 3 (2.20km; 11:44 min)
Adam and I continued at a nice easy pace; perhaps just a tad faster than the previous lap but nothing murderous (yes, Ronnie, I’m looking at you).
Lap 4 (2.22km; 11:13 min)
More of the same but picked up the pace towards the end since I was finishing. Adam finished up the last lap on his own and came away with his best timing to date. So glad to have paced him for that.
Garmin was acting up because the km splits came on much later than usual. Gotta figure this out. Seems to be happening on evening runs – last week and yesterday.
Hill Training – 5 April 2012
Route: 2 laps around Taman Desa Seputeh
Distance: 2 * 4km = 8km (Garmin: 7.99km)
Timing: 43:26 for 5:26 min/km pace
It was a bit of a clusterflubber for me this morning (ok, maybe for 10 min…I’m being dramatic…as usual) because I didn’t receive Kenny’s email about this morning’s run. Thankfully, I was around Mid Valley when he called. Then it was a mad dash to his place, put on the VFF and run without my usual warm up.
One sentence sums up this morning’s run: Leg carnage as a result of yesterday’s double workout.
Warm up: House to train station (375m; 2:47)
I had pre-warned him that I’ll be going at a slower clip after yesterday’s double and it was just under 12 hours since my last run.
Lap 1 (3.328km; 18:19)
We ran the first lap together or more like I was trying not to kill myself following him.
Lap 2 (3.335km; 17:28)
Kenny dropped back in the second lap rather than me increasing the pace – my calves have been super sore from the time Michael and I finished our workout yesterday.
Finishing mile: Train station to and around the furniture mall loop (948m; 4:48)
Good news: No dogs this morning! And no stopping for traffic! By these alone, I would call this a successful run!
Thursday’s Mantra: 3Rs - Rest, Re-hydrate, Re-fuel.