The regular weekend SRR LSD – 23July2017

SRR LSD - 23July - map

In the poll created by Boo earlier of the week, it seemed that I was the only attendee for this Sunday LSD at Setia Badminton Academy. After fetching Master Chew, we were the only one at 5:35 am there. We were not surprised as there are so many events happening today. So most of the SRR members would have joint those event. The most notable one is the Cultra trail event at Cameron. Quite a lot of SRR members were there since Friday.

However, the SRR members arrived gradually as the clock was approaching 6 am.

  1. Master Chew,
  2. Goh Kar Chun,
  3. CP Lim,
  4. Kam,
  5. Tony Lim,
  6. Boon Kiat
  7. Yours truly and
  8. 2 newbies introduced by Ah Keong (our chef)

I call the attended running mate for today, the Magnificient Seven 🙂 As there were exactly 7 of us started the run.

It was a normal run, started as a group and quickly split into sub group from the 1st KM onwards. Kam went ahead, CP Lim and Tony Lim second group and the last group were Master Chew, Goh Kar Chun, Boon Kiat and me. Due to the hot weather, I had perspired profusely and quickly lose energy. Armed with just one bottle of 500ml water, I was thrifty at the water intake. As our chef, Ah Keong and family participated in the Cultra event, there is no hydration support for today.

In between the first water station and entrance to the apartment area, we saw a bunch of runners from the Crystal Run event. So happy to see some SEDEF members as well (Yap, Jo, Courteney), besides them CK.Soon, my colleague Delon Ong as well.

I was delighted that there are not many stoppages for this run and able to last the distance until the end. Though I’d skipped the Ecopark and Tenby area (4.5km distance), I’m happy that I was able to complete it strongly and with less difficulty. Looking to make it more at the comfortable level. As for now, fewer stoppages is my number 1 priority.

SRR LSD - 23July - performance

Some note for my run

Heart Rate:

Heart Rate is something I have been noticing recently. The formula for peak HR is as follows:

220 – [Your Age] = Recommended HR

However, there are so many elements that could affect the HR for your run that day i.e. your running form. Elements like your resting HR when you get up from your sleep, the weather is hot or cold, sufficient sleeps, hungry or full and much more.

Looking at my record, on average it looks good, but a little concern on the peak HR, luckily it was not for a prolonged time, else it will be a burden to my heart.

  • Average HR: 160 bpm
  • Max HR: 186 bpm


VO2 max is a measure of the maximum volume of oxygen that an athlete can use. It is measured in millilitres per kilogramme of body weight per minute (ml/kg/min).  A good indicator of your overall fitness level.

After running at a non-stop pace with 6-7 min pace, I’m back to my highest fitness now at VO2Max of 43 ml/kg/min since November 2016.  I find that fewer stoppages help to increase the Training Effects indicator hence boosting the VO2Max readings.

SRR LSD - 23July - vo2max

vo2max chart

Summary of the run

  • Cumulative time: 1:58:39
  • Average Pace: 7:25 mins (best pace 4:59 mins)
  • Average Run Cadence: 175 spm (max cadence 197 spm)
  • Average Stride Length: 0.77 m
  • Elevation: Gain 123 m, Loss 87 m
  • Temperature: Avg 27.1 °C, Min 26.0 °C, Max 29.0 °C

Video of the run:

Food for thought

Commitment vs. Priority

This does sound like a double headed sword statement. First of all, it is not easy to commit to something. It takes great tenacity and perseverance when you committed to something, else it will not get done or worse that you might not reach your destination. An element often comes in as a challenge to your commitment. The element is Priority. It is a challenge to whether this commitment is still a priority after a long period at it. The commitment has solidly fused into your daily routine, that it unconsciously became your way of life. And that this way of life might coldly neglect some of your priority of a good husband, the responsibility of a father, and a filial son. And yet, without a commitment to push for excellence to running, you might not be able to excel and improve. A three-day of non-running will reset your foundation and performance.

To be a great runner OR be a good husband, father, son. And that you can’t have both.

What would you do in this situation? Leave a comment at below.


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