Week #31 – Running Logs (31Jul17-6Aug17)

As I’m picking up the pace to chase the mileage deficits of the 2nd Pasem 1,000km Challenge, I’d decided to try this new format of tracking my workout and mileage progress.  Instead of recording the mileage by mixing it with walking in the 1st Challenge, I’d planned to run more and all the way this time.  It is harder and may prone to injury, but it also pushes me to improve a lot faster.

 

Week31
Weekly summary

 

 

01 | Monday, 31 July 2017

The last day of the month of July got to finish the month on a high note and high mileage.

Summary of the run

  • Distance: 6.01 km run + 2.00 km walk
  • Venue: Setia Central Park
  • Cumulative time: 42:49
  • Average Pace: 7:08 mins (best pace 5:18 mins)
  • Average Run Cadence: 180 spm (max cadence 189 spm)
  • Average Heart Rate: 162 bpm (max HR 182 bpm)
  • Average Stride Length: 0.78 m
  • Elevation: Gain 6 m, Loss 7 m
  • Temperature: Avg 30.3 °C, Min 29.0 °C, Max 32.0 °C
  • VO2Max: 42 ml / kg / min
  • Aerobic Training Effect (TE): 3.4

Video of my run  https://www.relive.cc/view/1110240956

Done Physical training after the run as well.  Please refer to this article https://kayseong.wordpress.com/2017/07/31/sedef-ai-meh-31july2017/

 

02 | Tuesday, 1 August 2017

Township crossing run (BW, Butterfly, BBT, Botanic) – 1Aug2017

It was the first day of August.  Got to start with a bang.  Decided to do an inter township run in the peak hour, not recommended at all.

Low on energy, as I did manage to rest and recover since last week.  Thus, lots of walking and dropped pace run.  Due to the volume of traffic, it broke my running momentum and also broke the form.  Hence drop pace and all.  It was quite dangerous as the car was within inches passing beside me. At the curve of BBT and Botanic going towards Botanic Walk.  The route will be nicer in the morning where less traffic, but then again will be dangerous to run alone early in the morning.

Met Selene as she was fetching her kids from school.

Summary of the run

  • Distance: 12.25 km
  • Venue: Botanic Walk, inter Botanic and Bukit Tinggi, Butterfly Park
  • Cumulative time: 1:42:00
  • Average Pace: 8:20 mins (best pace 5:21 mins)
  • Average Run Cadence: 157 spm (max cadence 237 spm)
  • Average Heart Rate: 150 bpm (max HR 179 bpm)
  • Average Stride Length: 0.77 m
  • Elevation: Gain 50 m, Loss 48 m
  • Temperature: Avg 30.0 °C, Min 29.0 °C, Max 32.0 °C
  • VO2Max: 42 ml / kg / min
  • Aerobic Training Effect (TE): 2.6

Video of my run  https://www.relive.cc/view/1111934880

03 | Wednesday, 2 August 2017

Tried to do interval on the oval.  Walked/slowed down on the shadowed portion, and picked up speed at the bright spot.  As the shadow was cast over on the grandstand of the stadium.  Did a warm up by going up the stairs once.  The SEDEF ladies were getting faster at their feet nowadays.

Summary of the run

  • Distance: 5.15 km
  • Venue: Stadium Kota Raja
  • Cumulative time: 36:50
  • Average Pace: 7:10 mins (best pace 4:27 mins)
  • Average Run Cadence: 160 spm (max cadence 201 spm)
  • Average Heart Rate: 149 bpm (max HR 176 bpm)
  • Average Stride Length: 0.87 m
  • Elevation: Gain 14 m, Loss 18 m
  • Temperature: Avg 30.9 °C, Min 30.0 °C, Max 32.0 °C
  • VO2Max: 43 ml / kg / min
  • Aerobic Training Effect (TE): 2.4

 

Video of my run  https://www.relive.cc/view/1113609939

Done Physical training after the run as well.  Please refer to this article https://kayseong.wordpress.com/2017/08/02/sedef-cheah-lat-2aug2017/

 

04 | Thursday, 3 August 2017

Went for a run in Butterfly Park.  Just walked there with a 600ml water bottle.  Took a sip after 2 loops, and that was the last I’d seen the bottle.  It was taken by some kids in the park.  Even I’d put it in the high place (one of the beams at the resting area).

Summary of the run

  • Distance: 9.10 km
  • Venue: Butterfly Park
  • Cumulative time: 1:16:27
  • Average Pace: 8:24 mins (best pace 5:44 mins)
  • Average Run Cadence: 160 spm (max cadence 232 spm)
  • Average Heart Rate: 145 bpm (max HR 188 bpm)
  • Average Stride Length: 0.75 m
  • Elevation: Gain 7 m, Loss 22 m
  • Temperature: Avg 29.6 °C, Min 29.0 °C, Max 31.0 °C
  • VO2Max: 42 ml / kg / min
  • Aerobic Training Effect (TE): 2.4

Video of my run  https://www.relive.cc/view/1115142659

 

05 | Friday, 4 August 2017

Ran 2.5 loop at the Botanic Walk.  Met Siaw Cheng running with a friend.  My neighbour, KS Low called me for a mmorning run tomorrow morning.

Summary of the run

  • Distance: 10.50 km
  • Venue: Botanic Walk
  • Cumulative time: 1:18:53
  • Average Pace: 7:31 mins (best pace 4:51 mins)
  • Average Run Cadence: 178 spm (max cadence 193 spm)
  • Average Heart Rate: 155 bpm (max HR 182 bpm)
  • Average Stride Length: 0.75 m
  • Elevation: Gain 57 m, Loss 7 m
  • Temperature: Avg 29.0 °C, Min 28.0 °C, Max 31.0 °C
  • VO2Max: 42 ml / kg / min
  • Aerobic Training Effect (TE): 2.9

Video of my run  https://www.relive.cc/view/1116707697

 

06 | Saturday, 5 August 2017

Ran with neighbour Kiew Sia (KS Low).  We started sharp at 6 am from our guard house.  Ran all the way to Botanic Park (along the way to the GM bridge and Botanic Club house and Botanic Walk East before entering into Botanic Walk West for a loop).  A good run.

Summary of the run

  • Distance: 11.50 km
  • Venue: Bukit Tinggi to Botanic Walk
  • Cumulative time: 1:26:28
  • Average Pace: 7:31 mins (best pace 4:50 mins)
  • Average Run Cadence: 170 spm (max cadence 193 spm)
  • Average Heart Rate: 136 bpm (max HR 157 bpm)
  • Average Stride Length: 0.78 m
  • Elevation: Gain 39 m, Loss 50 m
  • Temperature: Avg 26.4 °C, Min 25.0 °C, Max 28.0 °C
  • VO2Max: 42 ml / kg / min
  • Aerobic Training Effect (TE): 2.2

Video of my run https://www.relive.cc/view/1117576499

 

07 | Sunday, 6 August 2017

This week’s SRR LSD route was from Urban Park to Dragon Back, and back to Urban Park via the Kampung road.  This is my second time running this route.  It was definitely an improvement from the 1st time.  Almost couldn’t make it to the SRR LSD due to tyres problem.

You can read the detail of the challenge in this article https://kayseong.wordpress.com/2017/08/06/close-encounter-of-the-dns-did-not-start-srr-lsd-run-6aug2017/

Summary of the run

  • Distance: 21.01 km
  • Venue: Urban Park to Dragon Back
  • Cumulative time: 2:49:17
  • Average Pace: 8:04 mins (best pace 5:25 mins)
  • Average Run Cadence: 165 spm (max cadence 246 spm)
  • Average Heart Rate: 161 bpm (max HR 190 bpm)
  • Average Stride Length: 0.75 m
  • Elevation: Gain 283 m, Loss 285 m
  • Temperature: Avg 26.5 °C, Min 25.0 °C, Max 29.0 °C
  • VO2Max: 43 ml / kg / min
  • Aerobic Training Effect (TE): 3.2

Video of my run  https://www.relive.cc/view/1119310321

 

My performance matrix

WEEK 31 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
31/07/2017 01/08/2017 02/08/2017 03/08/2017 04/08/2017 05/08/2017 06/08/2017 TOTAL
Distance (km) 8.01 12.25 5.15 9.1 10.5 11.5 21.01 77.52
Venue Setia Central Park BW, BF, BBT Stadium Kota Raja Butterfly Park Botanic Walk BBT-BW Urban Park – Dragon Back
Cumulative Time 0:42:49 01:42:00 00:36:50 01:16:27 01:18:53 01:26:28 02:49:17 9:52:44
Average Pace (mins/km) 07:08 08:20 07:10 08:24 07:31 07:31 08:04 07:44
Best Pace (mins/km) 05:18 05:21 04:27 05:44 04:51 04:50 05:25
Average Run Cadence (spm) 180 157 160 160 178 170 165 167.1429
Max Run Cadence (spm) 189 237 201 232 193 193 246
Average Heart Rate (bpm) 162 150 149 145 155 136 161 151.1429
Max Heart Rate (bpm) 182 179 176 188 182 157 190
Average Stride (m) 0.78 0.77 0.87 0.75 0.75 0.78 0.75
Temperature Avg (°C) 30.3 30 30.9 29.6 29 26.4 26.5
Temperature Min (°C) 29 29 30 29 28 25 25
Temperature Max (°C) 32 32 32 31 31 28 29
VO2Max (ml / kg / min) 42 42 43 42 42 42 43 42.28571
Aerobic Training Effect 3.4 2.6 2.4 2.4 2.9 2.2 3.2 2.728571
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