Queenstown Stadium

Today's training is track intervals.. as usual, we did our 4km warmup run to Queenstown stadium.. we have a real big group today.. covered almost half of the tracks while we gathered to start our training session..

1600m: 7:43
800m : 3:36
400m : 1:37
400m: 1:34

I was feeling quite exhausted n coughing hard after each set.. so Waifung accompanied me back to club while the rest cont'd with their last set...

GE 10k Run -- PB!!

Distance covered: 10km __ Timing_54:10

MF Hill Running

Location: Mount Faber Loop
Type: Hill running
No. of sets: 5 x 1.6 km loop (Continuous) with 4 km warm-up

Distance: 8 km __ Timing: 48:56:00

Long Endurance Hill

Route: Clubhouse -> Henderson Rd -> Harbourfront -> Kampung Bahru -> MF Hill -> Morse Rd -> Harbourfront -> Telok Blangah Rise -> Clubhouse. -> (Repeat x 3)

Only complete 2x 10km plus a 5km loop ard Harborfront.

Distance: 30 km __ Timing: 2:57:19

Endurance Run

Route: Depot Rd-Alexandra Rd-Labrador (2 Rds) -MF Hill-Morse Rd-HBfront-TB Rise-Club

Suffering at the slope to MF Hill.. dragged myself up.. Mentality: die die also must finish this training.. Glad to complete without "eating snake"...

Distance covered: 14km__ Timing: 1:44:12

TB Hill Repeats

1st Set: 4:59:51

2nd Set: 4:59:17

3rd Set: 5:01:90

4th Set: 5:24:71

NIE Director's Relay

Event: 12 hr relay run
Venue: NIE
Distance per loop: 2.4km

1st Rd-- 12:23:02

2nd Rd-- 12:25:81

3rd Rd-- 12:42:38

4th Rd-- 12:21:05

5th Rd-- 12:38:50

6th Rd-- 12:51:04

5km Run

Route: Clubhouse -> Henderson Rd -> Harbourfront -> Kampung Bahru -> Telok Blangah Rise -> Clubhouse -> Henderson Rd -> Harbourfront -> Telok Blanagah Rise -> Clubhouse

Distance: 5 km__ Timing: 31:19:72

Track Intervals

Location: Queenstown stadium
Type: Interval training
Route: N.A
No. of sets: 1 x mile, 5 x 800m
Pace time: 2 min/400m

1600m-- 7:43:86

800m-- 3:30:79

400m-- 1:37:86

400m-- 1:38:43

Super Hazy Run

Location: Botanic Garden
Type: Endurance run
Route: Clubhouse -> Henderson Rd -> Tiong Bahru Park -> Delta Canal -> Ridley Park -> Botanic Garden (2nd toilet) -> Farrer Rd -> Margaret Drive -> Delta Canal -> Tiong Bahru Park -> Henderson Rd -> Clubhouse

Distance: 16 km __ Timing: 1:38:15