23km training run at East Coast

It has been raining almost daily for the past 2 weeks. Today the weather was really good with sunny sky in late afternoon. So left office on time and went to do a solo run at East Coast. As the weather is good, decided to do the farthest run possible.

Parked at carpark F1. Decided to run farthest eastward and then u-turn and run westward farthest (or until carpark B1).

Ran eastward passed sailing club, Safra club, Camelot training camp and no more road. After that there is the National Park Connector (NPC) towards Changi Beach Park. Did a u-turn after clocking 5km. Took a short break at carpark F1 to pick up my drinking bottle and continue running westward until carpark B1 (near Fort Road).

Adjusting my speed along the way while trying to maintain heart rate close to 150bpm and not to exceed 160bpm.

Clocked in a total of 23km in 2:28:49hr. An average speed of 9.3kmph which is my comfortable cruising speed. At this cruising speed, heart and lung seems to be able to continue running non-stop as long as the legs can continue.

After run, took a bowl of fish ball noodle soup and a glass of fresh coconut juice. Doggy-bag a chilli crab and deep fried baby squid at Long Beach Seafood restaurant for wife and kid.