Run with ex-colleauges along Track-24

Went to run the 6km Track-24 route with CM and JY. After this, continue to run home 3km plus another 1km. Total about 10km. Time taken was exact 1:00 hour! With all the traffic stops, this means I can do the 10km below 1 hour.

After the 10km, continued to push myself about another 1.5km.


The first 6km route with JY was quite comfortable pace. He is very constant with his speed at 10kmph and I just follow right behind him. My heart rate was in the very comfortable Zone 3 for the first 4km. For the final 2km it was in Zone 4 which was still fairly comfortable. (2 similar charts here... one vs Time and one vs Distance).






Chart for the additional 1.5km run after the 10km.







Four people met up at office carpark : Me, HT Ng, JY Choo and CM Lai. HT showed up to say "hello" but not able to join the run due to flu.

This is the 2nd time CM joined us for the run. He joined us for the first time on Tuesday at UPR. At that time he did 1.5km. Today he increaed that to 3km, wow... good improvement ! Looks at how Happy he looked in the photo... must be a good de-stress for him and also keep him healthy.

Video of JY Choo and CM Lai below.

When running home, met YS Yun along the YCK 10km route ! A pleasent surprise.

<= YS is one of our elite Hot-Runners... high speed and long distance.

=> Me, continue to inspire people to stay healthy through running.









Total distance I ran together with this Garmin heart-rate, speed and distance monitoring watch since 19-Oct-08 is 244km. Love this gadget as it helps me improve my run and minimize the risk of over-stretching my heart.

Farewell Run for HC Gan @ Upper Pierce Reservoir

Today we arranged a Farewell Run for HC Gan, one of our founding members of the AMK Hot-Runners group. Today is his last day at work.

21 people showed up. A bit short of the 30 that we have hope to see as most of the materials team members were still busy at the office for this week quarter closing.

Thanks to ALL of who joined us today especially the ex-colleagues who came all the way to join the farewell run today... Cecilia, YS Yip, Kim Anderson (our super runner) and BengHwee.

Also thanks for the kind note through SMS, emails, etc for those who were not able to join us today.

HC brought along 4 bottles of 100-Plus and 1 bottle of plain water together with a containter with ice. He will still join the regular weekly run with the group.
We welcome two new members today :- Francis Ong and Pak Lah.


SNAP SHORTS OF TODAY'S RUN

You huh terrible you know. Run so so so fast and did not wait for me...






Why is our super runner crying... torn between 2 lovers ? (we are kidding here of course, do not get too serious over this).










Photos before the run








Photos after the run

Nine people went for the 6km Track-24 run

Went to run together with 8 other colleagues today along Track-24.
They are HC Poh, Jasmine, Doris, YS Yun, Edmund Steby, JY and a new person from Penang.
Too bad HT cannot join us or else it will be a total of 10 runners today.

Poh HweeChoo and myself were running together and pacing each other for the first 3.5km. She did pretty well at speed of above 10kmph which is very good. It was an easy leisure run for me for this first 3.5km as my heart-rate are mostly in Zone-3 only (see graph).

Picture 1 : Graph showing heart rate and speed

Picture 2 : 6.26km run data showing consistant average speed of above 10kmph




Brought along 2 bottles of 1.5L 100-Plus and shared with the fellow runners back at office area.

Continue to run from office to home and clocked in another 3.46km. Average speed was 9.8kmph due to road traffic.

Picture 3 : Run 3.46km from office to home

Picture 4: Heart Rate pattern during cool down period. Took 2 minutes for heart rate to drop from 165 to 130bpm. And 4.5 minutes to reach 120bpm. The faster and steeper the recovery the better. My goal is to reach 120bpm after 2 minutes.







YS Yun's emergency name+contact tag looks really solid. Cost aboutS$30++ ordered thru internet and imported from US.

Me at home upon arrival.












Overall it has been a good run today. Photos of my wonderful running mates.

10km run at Upper Pierce Reservoir

Went to run with some colleagues today at our favourite Upper Pierce Reservoir. A total of 15 wonderful people turn up for the run today.

Did a 10.9km run together with HT Ng. HT did very well with less than 61 minutes. My time was about 66 minutes. Not too bad as I have not been running the whole of last week.

Click on pictures below to enlarge. (Run data captured on my Garmin monitoring device).
Picture 1 : The full run data for my 66 minutes 10.9km run.

Picture 2 : The heart rate and speed vs Time.

Picture 3 : The heart rate and speed vs Distance.








Picture 4 : My total distance ran together with this Garmin monitoring device since I bought it is about 182km.



A lot of expressed interest on the Garmin heart-rate, speed and distance monitoring watch. Pete Laute and myself bought it last year for US$130. Due to current recession, it is now at fire-sales price of only US$85! Best time to buy now. HT Ng and BokHui is trying to co-ordinate to do a bulk order from US for the AMK Hot-Runners. For more info on the device click here => Garmin heart-rate, speed and distance monitoring watch.








A bunch of energetic and lovely people. I enjoy running with them (click on photos to enlarge view).
CS Chan was kind enough to sponsor and bring along 100-Plus drink and cups. Very nice of him.
a.

b.

c.








d.

e.

Another great run at Upper Pierce Reservoir

Hi all my wonderful running mates... thanks for the great time together today. The weather was great and it has been fun.

Guess their names from their backside ?




Brought a REAL camera and the picture looked sharp & great. Camera phone was use in the past which are not as good. Cecilia joined us today.




Wonderful view of the lower pierce reservoir with all the beautiful people !






A total of 21 Hot-Runners ! Very good turn-out today. I love these bunch of hot babies. They look so Good and Healthy.





Full of laugthers.





After showing off their gorgeous backsides, they now turn and show their fronts.




Oh ya, thanks to Joyce (3), MJ (2) and Cecilia (1) for donating the Isotonic drinks.

My run captured on the Garmin heart rate, speed and distance monitoring device

Several of the colleagues asked about the small black color Garmin device (about 1" x 2") attached to my shoe. It's call the foot-pod. It measures the distance, speed, pace and cadance of the run and wirelessly transmit the data real-time to the watch on my wrist.
I wore the heart-rate monitoring strap during this run too. It transmit real-time heart beat information to the same wrist watch.
Once at home, I plug the USB wirelesss device (about same size as a typical USB memory stick) into my home computer. The software on the computer starts up automatically, detects the watch and transfers the data from the watch to the computer. The chart will be plotted and displayed on the screen immediately.

I ran from the carpark to the gate. And on the way back I ran to the small side road and then back to the carpark. The total distance covered is about 5.69km. 31 minutes & 29 seconds. Average speed is 10.8km/h. most of the time the heart rate is at Zone 4. For the final 1.5 minutes, Zhi Jing and myself sprinted all the way and my max speed was at 21.3km/h. But he was ahead of me !!

The first graph I shown here is over time.

The second graph I shown here is over distance.




The final table I shown here is the total distance I ran together with this device which is about 151km since I got this device on 19-Oct-09.