Track-24 6km run plus another 9km

Went to run along 6km Track 24 with HT and Edmund.

After the run we took some water sponspoered by HT and chatted for a while.

Then met Yun YS who drove into the open carpark area to meet us.

Suggested to him that he should try to join us at least once a week. He has stopped joining us since his new job knock off time is 6pm. So he suggested that for the once in a month run with ex-Moto people, lets try to start slight later... e.g. at 6pm instead to allow those ex-Moto to drive and meet up. Good idea.

I continue to run from the carpark back to home and around the neighbourhood for another 9km. So total I clocked in 15km today as planned.

Will try to do a single 20km run sometime next week in preparation for the 16-Aug half marathon run at Marina Bay.

9km run at UPR

Did a 9km run with 15 other people (hot-runners group) at UPR. Quite a relax run...

First time we saw so many "yellow" running t-shirts. Finally the sponsored t-shirts were released to the active runners.

Felt very good and most of them felt a good sense of belonging to this running group.

Overall good turn-out and all have a great run together today.

10km run at SCC Gym

No runs for the past 5 days since last Tuesday. Went to run in the gym today.

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.