Week #32 – Report (7Aug17-13Aug17)

Did a total of 77 km on mileage on the previous week. It is not an easy feat to constantly run every day. Forced me to have less walking and more on running. Really low on energy, and shall see how I’m hanging on this week.

This week summary calendar looks like this:

week 32 progress
This week’s mileage


Summary running log

week 32 running log.JPG

01 | Monday, 7 August 2017

Fatigue clearly sets in today. The whole body felt low on energy. I knew that if I chose to be in this situation, I’ll surely sit on the couch the whole day. So I decided to join the SEDEF training, and try to do a little recovery run today. The idea was to get out of the house.

Summary of the run

Run #1:

  • Distance: 5.01 km run
  • Venue: Setia Central Park
  • Cumulative time: 40:00
  • Average Pace: 7:09 mins (best pace 5:23 mins)
  • Average Run Cadence: 177 spm (max cadence 195 spm)
  • Average Heart Rate: 147 bpm (max HR 180 bpm)
  • Average Stride Length: 0.71 m
  • Elevation: Gain 6 m, Loss 8 m
  • Temperature: Avg 31.6 °C, Min 30.0 °C, Max 33.0 °C
  • VO2Max: 42 ml / kg / min
  • Aerobic Training Effect (TE): 2.6

Video of my run https://www.relive.cc/view/1121500453

Run #2:

  • Distance: 1.00 km run
  • Venue: Setia Central Park
  • Cumulative time: 10:14
  • Average Pace: 10:14 mins (best pace 8:38 mins)
  • Average Run Cadence: 166 spm (max cadence 172 spm)
  • Average Heart Rate: 137 bpm (max HR 166 bpm)
  • Average Stride Length: 0.59 m
  • Elevation: Gain 2 m, Loss 0 m
  • Temperature: Avg 30.7 °C, Min 30.0 °C, Max 31.0 °C
  • VO2Max: 42 ml / kg / min
  • Aerobic Training Effect (TE): 1.5

Video of my run https://www.relive.cc/view/1121600281

Done Physical training after the run as well. Please refer to this article https://kayseong.wordpress.com/2017/08/07/poker-cardio-7aug2017/

02 | Tuesday, 8 August 2017

Rest day. Quality rest day.

03 | Wednesday, 9 August 2017

After a deserving rest yesterday, it gave more power to my run today. Did a 10km run at the stadium which includes a hilly slope just outside the stadium and to the recreation centre opposite to the Istana.

Ran with both Rachel and Hooi Chee, for the second loop to the recreation centre hill. Just as we reached the Klang Club, we had witnessed a motorcycle accident. An elderly man’s bike skidded while trying to avoid a truck offloading beer at the roadside (Klang Club). As I was the one nearest to him, trying to help him up on his feet but without realising that his feet are underneath his bike. He said, “oh my leg”…gosh …paiseh la uncle. So, I lifted the bike to one side and helped him up. He seems alright and able to walk. Just a little bruises on his right hand with blood.

So after that, we had decided to return to the safe running ground of the stadium, as the traffic is picking up at the peak hour.

As I ran around the oval for a couple of rounds, it started to drizzle and turned into a heavy downpour. Soon all the runners went into the grand stand for shelter. I was the lone runner that was crazy enough to run around the oval in the rain. I felt good and refresh with the rain and I would try to pick up the pace every time I passed by the grand stand. So many spectators, that I felt like a performer runner. hahaha

I’d tried to ignore the lap alert from my watch, and I was delighted to find that my avg pace had improved, cadences were at a fantastic 181 avg, and I have not felt out of breath.


I’d tried to run together with fellow SRR runner, Kwang, on the last lap. His fast pace of 4:22min/km was torturous. I can only follow him around 200m before I gave up. Crazy speed and pace.

9Aug-Cadences and pace with Kwang
the 200 m high pace

Summary of the run

  • Distance: 10.17 km run
  • Venue: Stadium Kota Raja
  • Cumulative time: 1:12:05
  • Average Pace: 7:05 mins (best pace 4:22 mins)
  • Average Run Cadence: 181 spm (max cadence 200 spm)
  • Average Heart Rate: 162 bpm (max HR 193 bpm)
  • Average Stride Length: 0.78 m
  • Elevation: Gain 49 m, Loss 62 m
  • Temperature: Avg 28.7 °C, Min 28.0 °C, Max 30.0 °C
  • VO2Max: 42 ml / kg / min
  • Aerobic Training Effect (TE): 3.4

Video of my run https://www.relive.cc/view/1124832092

Done Physical training after the run as well. Please refer to this article https://kayseong.wordpress.com/2017/08/09/sedef-ai-meh-9aug2017/

04 | Thursday, 10 August 2017

Got off from work and rushed to Botanic Walk for a quick run. As I have to fetch my children from tuition at 8 pm. Which means that I only have about 1+ hour for my run. As to make the best use of the time, I have to run non-stop.

I did 2 round in Botanic Walk, 4km per loop. With the 7+ pace, I’d managed to complete 2 rounds (8km) in under 1 hour (about 2 minutes to spare). I was satisfied with the performance as I wasn’t terribly tired after the run, which was a big plus for me.

Summary of the run

  • Distance: 8.23 km run
  • Venue: Botanic Walk
  • Cumulative time: 1:00:09
  • Average Pace: 7:18 mins (best pace 5:12 mins)
  • Average Run Cadence: 183 spm (max cadence 193 spm)
  • Average Heart Rate: 157 bpm (max HR 178 bpm)
  • Average Stride Length: 0.75 m
  • Elevation: Gain 13 m, Loss 3 m
  • Temperature: Avg 28.6 °C, Min 28.0 °C, Max 29.0 °C
  • VO2Max: 42 ml / kg / min
  • Aerobic Training Effect (TE): 3.0

Video of my run https://www.relive.cc/view/1126610004


05 | Friday, 11 August 2017

I had to do at least 10km for my run today. 15km was intended but I’d changed my mind. Did 5.5 rounds (2km per loop). I’d stopped for a couple of time:

  • 1 phone alarm
  • 1 phone call
  • Brief stretching after about 3 rounds and changed shirt

Nevertheless, the 11km was nice and I’d kept my cadence count.

For the first time this week, my VO2Max returned to 43 ml/kg/min

Summary of the run

  • Distance: 11.01 km run
  • Venue: Setia Central Park
  • Cumulative time: 1:20:56
  • Average Pace: 7:21 mins (best pace 5:31 mins)
  • Average Run Cadence: 179 spm (max cadence 191 spm)
  • Average Heart Rate: 163 bpm (max HR 186 bpm)
  • Average Stride Length: 0.76 m
  • Elevation: Gain 6 m, Loss 14 m
  • Temperature: Avg 28.3 °C, Min 28.0 °C, Max 30.0 °C
  • VO2Max: 43 ml / kg / min
  • Aerobic Training Effect (TE): 3.4

Video of my run https://www.relive.cc/view/1128178003

Done Physical training after the run as well. Please refer to this article https://kayseong.wordpress.com/2017/08/11/sedef-cheah-lat-11aug2017/


06 | Saturday, 12 August 2017

Arranged with Soon Hup to start running at 5 am in Stadium.  I’d also invited Jason Chua for this run.  Unfortunately, I was a little bit late arriving at the stadium.  Arrived at around 5:20 AM.  I can see a quite many people running at the oval, and a particularly fast moving person – ya, that was  Soon Hup alright.  Jason, Chin Heng, Madam Eng and LeeAnne arrive shortly.

Running at sub 7mins pace with Soon Hup and Jason was excruciating.  I was hanging on. Don’t want to let them down, do I.  Summon with all the strength I have to muster the peddling of the cadences.  I knew both were slowing down to accommodate my pace.  I’d stopped twice, at 5km and 8km mark.  Jason pushed me for a higher pace at the last KM (the final 2 lap – outter ring). Oh my gosh – 5:23mins pace.

It started to drizzle at the final few laps.  This brought the cool breeze which was good for my tired body and out of breath lungs.  Jason asked me to do stairs training with him after the 10km run and a 3 lap cool down walk at the oval.  5 sets of ascending fast and descending slow.  It was killing my thighs.  After that a good stretch as a cool down.


this was the stairs


Due to this, I’d archived 2 records – new PB for 10K and retaining 43 VO2Max.


10K PB
10K PB since the Optimum Run 2017


Interestingly, according to Strava, this is my second best timing for 10K in Stadium Kota Raja.


12Aug2017-Strava 10 Runs analysis

I still remember the 25 Nov 2016 run.  It was in the evening and also drizzling at that time.  I’d pushed with all I have at that time.  Looking to do that again…in the near future.

Summary of the run

  • Distance: 10.01 km run
  • Venue: Stadium Kota Raja
  • Cumulative time: 1:06:15
  • Average Pace: 6:37 mins (best pace 5:05 mins)
  • Average Run Cadence: 187 spm (max cadence 201 spm)
  • Average Heart Rate: 173 bpm (max HR 201 bpm)
  • Average Stride Length: 0.81 m
  • Elevation: Gain 418 m, Loss 11 m
  • Temperature: Avg 26.3 °C, Min 25.0 °C, Max 29.0 °C
  • VO2Max: 43 ml / kg / min
  • Aerobic Training Effect (TE): 4.2

Video of my run https://www.relive.cc/view/1128986558


07 | Sunday, 13 August 2017

This should be my PB pace for the entire 27 km route.  I’d tried my best to minimise the drop-pace and stoppages, but I think I would need more training.  This could be due to fatigue from the nonstop running over the week.  Overall I felt that I was stronger facing this run compared to previous 30k lsd run.  I could handle the mileage for a longer time.

Read more in this blog ==> https://kayseong.wordpress.com/2017/08/13/the-return-of-the-30k-srr-lsd-training-13aug2017/

Summary of the run

  • Distance: 27.04 km run
  • Venue: Setia Badminton Academy
  • Cumulative time: 3:34:28
  • Average Pace: 7:56 mins (best pace 4:59 mins)
  • Average Run Cadence: 168 spm (max cadence 246 spm)
  • Average Heart Rate: 154 bpm (max HR 192 bpm)
  • Average Stride Length: 0.76 m
  • Elevation: Gain 158 m, Loss 186 m
  • Temperature: Avg 27.6 °C, Min 26.0 °C, Max 29.0 °C
  • VO2Max: 42 ml / kg / min
  • Aerobic Training Effect (TE): 3.5

Video of my run https://www.relive.cc/view/1130638660


What’s for next week?

I intend to slow down the mileage for next week.  Enabling me to recuperate and recover from the exhaustion.


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