Today, I only have to run 7K to complete my mission to run 140K in four weeks time. It was a comfortable run and I managed to clock a record time for a 7K run (36mins 52secs) at a fast average pace of 5mins 14secs per kilometer. For today's run, I started at a speed of 10.7K/hr and ended it with a sprint at 12.5K/hr. The following chart summarises the run.
The following chart shows that I have achieved my goal to run 140K in four weeks time.
Apart from achieving this mission, I also achieved my other goal to shed 3kg during this 10 days school term holiday. Yep.... I managed to shed these extra kilos in 9 days. So I am back to 80kg. This mean that I have to shed 5kg more in order to achieve a healthy BMI. This will be my next mission!!
What did I do to lose these extra 3kg?
A slow 7K run. Average pace = 6mins 6secs per K. Tiring day!!!
As of today, I am about 12K behind my target and I have 18 days left to complete my mission.
As of this morning, I have been running with my nike+ipod for a month. In one month time, I have been running 21 runs, covering a total distance of 124.72K, with an average time of 5mins 43secs per kilometer. The following chart summarises this morning's run which I did on the Jerudong highway.
The following chart shows an update of my mission to run 140K in 4 weeks time. After this morning's run, I am short by 2.2K of my target. 21 days to go to complete my mission!
My wife did her usual brisk walking (with more running) on the jogging track at Bukit Shahbandar. She managed to do 8K today and as of today she manged to shed another kilogram. She has 3 more kilos to shed.
The following chart summarises my run this morning. It was a hard run because of the stinging sunshine. Nevertheless it was a consistent run considering the many steep slopes I have to endured along the route.
The following chart shows my overall run so far since setting the goal to run 140K in four weeks time. From this chart it can be seen that I am short by about 8K. I have a lot of catching up to do and I have 23 days left to complete my mission.
This morning my wife managed to walk briskly for about 6K (with more running this time). And as of today, she has managed to loss 1kg. So she has 4 more kilos to shed. This morning also, we managed to persuade my wife's other sister to come along with us to the stadium. She is also in very much need to shed some kilos (though not as much compared to the other sister). Hmmmm......... who will be our next VICTIM? May be the inlaws!!!!
The intention today was to do 10K at a faster speed than usual. I was to start at 9.6kmph and increase the speed by 0.1kmph for every kilometer covered. Somehow at about 4.5K mark, I felt that I could not push myself any faster. So I stopped at 5K mark.
Knowing that tomorrow and tuesday are my rest days, I felt that I have to run some more. So I did some speed training and another long run.
Here's the summary of today's workout:
* Stretching
* 5K run (Speed = 9.6kmph to 10kmph, Time = 30mins 37secs)
* 5K Intervals (400m walk at 6.5kmph to 6.8kmph/400m run at 10.5kmph to 11kmph)
* 7K run (Speed = 9.1kmph flat, Time = 46mins 31secs)
* Stretching
On the whole it was a considerably good workout though not according to plan. To Bruneian (a fellow blogger who is thinking on starting to run) and other avid fun runner to be, this fruitful workout is for you......He he he..........
