Have not been running since Tue. Decided last night that I should do at least a 10km run today. Plan to wake up at 5:45am but woke up at 6:45am with my phone (alarm clock) under my body and blanket.
Clocked in 1:47hr for 17km. Heart rate mainly in Zone 3 between 150 to 160 bpm.
Quite an easy and relaxing run for me. Just want to do a Long Slow Run (Long Slow Run). Was carrying with me a 750ml bottle of 100-Plus mixed equally with water+ice.
Have a dradft training plan for my 6-Dec Full Marathon i.e. For each week :-
On weekdays : 2 days. Each day about 10km or an hour at fairly good speed e.g. 10km/hr or higher. Target to do 10km in less than an hour.
On weekends : 1 day with a 20km or 30km run at slow speed (LSR : Long Slow Run).
Will have to do cross 32km (75% of full marathon distance) a few times during training.
To stop LSR distance 3 weeks prior to actual event and tapering down the distance for the body to rest.
Today's 17km route :-
Started from Seletar Rd. Turn right into Yio Chu Kang Rd. Turn right into Upper Thomson Rd. Turn right into AMK Ave 1. Turn right into AMK Ave 2. Turn right into AMK Ave 5. Turn left into Nanyang Polytechnic. Run passed its stadium and head to rear gate. Turn left into AMK Ave 9. Turn right into AMK St.63, St.64 and St.65. Turn right into Yio Chu Kang Rd. Turn right into Seletar Rd. Ended at Neram Crescent Park.
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