Run with 5 other Hot-Runners

6 of us turned up today and 4 are in our popular lime yellow t-shift. Did a 6km run.

HT was sharing his experience of taking iron tablet as he suspects
maybe he needs it for his red blood cells. According to him it seems
to helps! He definite ran much faster today.

Another runner said recently he sort of knocked off (aka fainted)
after doing some "cangkur" (spade?) work in the farm. We think regular
running can helps him.

KengHwa wanted to improve his 21km timing for this coming Dec run. I
am sure he can. His timing in Aug was not satisfactory to him due to
injury.

I am glad to be with the team today. Did a 21km training run last
Sunday on my own in 2:09 hours. An improvement over Aug race event.

Edmund is still going strong. Was glad to see PH Tan too after a
break. Thanks to Jospeh for sponsoring the drinks today.

Our Triathlon Ironman HT (Looks like he just got out from the reservoir after swimming?).

Mobile blog through HC's iPhone.

21km training run

Target to do 21km or more today around AMK/YCK 10km route.

Managed to complete 21km run in 2:09:31 hour, i.e. at an average speed of 9.7km/hr. Felt lethagic in the first few km and was feeling difficulty to ran at 10km/hr speed. So try to keep speed between 9km and 10km range.

Took a glass of coffee and 6 small bananas. Took an energy gel at 13km point. Carried only two of the 300ml bottle of isotonic drink with me instead of 3 or 4 bottles. The two bottles run out around 19km mark. So to do 21km in future I should bring along 3 bottles instead.

The chart shows heart rate at mostly Zone 4 after the first 9km, which correlate to me feeling tired. But was glad to be able to complete at least 21km that I set out to do.