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.

10.71km solo run at East Coast

Was at supplier site in Chai Chee drive. After work decided to go and run at East Coast. Parked at carpark F1 instead of B1 as it is closer to the supplier site. EJ went running too and parked at carpark B1. I ran all the way from carpark F1 to B1 and back.

Total clocked in 10.71km in 1:06:48hr. Started really slow in the first half. After reaching carpark B1 did a u-turn back. Along the way met EJ. After that begin to tail-gate a lady runner in red t-shirt (same color as mine). Was pacing closely right behind her. She picked up speed along the way and I tagged along real closely. When we were about to reach the Seafood Centre, she did a u-turn back. What a pity as she is running at fairly good speed and a good pacer for me. Did not clearly see her face.

Overall, very glad with the run. The timing was better than expected as first half I was running real slow. The second half was quite fast while pacing the lady runner. Went to the hawker centre and took a young coconut. Felt great.