Did 10km in 59:30minutes on the trademill.I started the Garmin timer after a short period of warm up on the trademill, so that numbers my Garmin heart-rate, speed and distance monitoring watch will not match. My watch shows 10.88km in 58:25 minutes. Also did not calibrate my watch which may have a calibration error of about 10%.
Fisrt 5km was easy as heart rate is mainly in Zone 3. Beyond 5km, was running at a faster speed of 11km/hr. At 7km, walk for 1.5 minutes while drinking some water on the trademill. At the last 300m, ran at 12 to 12.5km/hr to catch up time wanting to close 10km below 60 minutes and did it. Felt great after the run.16-Aug is the SAFRA Marina Bay Half Marathon event. Need to start preparing for it. Will cross a 16km run this week. And will cross a 21km run middle of next week. Then taper down and prepare for the 16-Aug event. Should be able to complete full 21km run without walking this time round. During last Dec Standard Chartered 21km run, I have lower back and leg cramps at around 17km. But with better preparation this time round, I should be able to complete the 21km run non-stop.
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