MF Hill- 10km x 2

We reached the club at 6.50am.. Woah.. most have already started off.. I started @ 7.10, 10mins earlier than the elites since they will definitely overtake me.. Calfs were heavy.. just slow n easy.. doing my marathon pace..

Main objective - complete the 2 rds!!!

Two loops for this 10km is quite mental for me.. cos i need very strong motivation to convince myself to go up the 2nd rd.. most of the time my weak mental always rule.. almost gave up when i completed my 1st loop.. walked abit at TB rise part.. saw EH n ivy starting off their 2nd loop.. talked to Mel Jr for a while.. he shared abt his nightmare.. haha Pre race excitement!! then asked "Are u gg for your 2nd rd?" Surprisingly my response is a natural yes.. Can't even believe it when i start off the 2nd loop.. keep encouraging myself.. after the KB slope, the toughest part will be over.. just run up slowly.. Go GO GO!

Finished the 2 loops in 2hr11mins flat :D
1st rd - 1:06:37
2nd rd - 1:04:23

MF Hill

Started off at 6.20pm as i reached club early.. 2 loops of MF hill.. from morse road to kampong bahru to club.. approx 5.5km per loop.. easy pace.. took 1:15:40.. the pain at the toe joint came back again.. argggh...

1st loop- 37:21:63
2nd loop- 38:19:04

Labrador hill loops

Manage to complete 6 loops today.. very thirsty.. drank at the cooler from the 4th loops onwards.. slow easy pace.. drag my heavy legs up every slope..

1st Set- 8:54:07
2nd Set- 9:06:78
3rd Set- 9:11:12
4th Set- 9:20:84
5th Set- 9:48:69
6th Set- 9:48:53

SK-Punngol-Fernvale-YCK-Buangkok

Started off at 830 today.. finally manage to complete the 15km with Dear.. 1st time he did this route.. weather was hot as usual.. quite mental, manage to do it at a comfortable pace.. finished in 1hr44mins..

TB Hill intervals

Wah 2nd interval for the wk.. mental to break the 6 sets barrier.. manage to complete the training in full.. :D

1st Set- 5:20:31
2nd Set- 5:15:16
3rd Set- 5:21:84
4th Set- 5:29:35
5th Set- 6:29:35
6th Set- 5:36:73
7th Set- 5:28:35
8th Set- 5:31:92

1.4km Loops

Did 6 sets of ~1.4km loop ard my place.. OTOT

1st Set- 7:13:15
2nd Set- 7:12:91
3rd Set- 7:11:70
4th Set- 7:25:67
5th Set- 7:24:11
6th Set- 7:24:97

SK-Punggol

Din go to club today due to the heavy downpour.. zzz til 9 plus.. went for a 12km run ard SK-Punggol.. weather was very hot.. started off at 10.30 am.. finish in abt 1hr 20mins..

Queenstown stadium

Started off early from club to stadium today.. did 2 extra loops while waiting for the rest to come.. completed 3 sets of 1.2km

1st Set- 5:51:91
2nd Set- 5:54:34
3rd Set- 5:56:99

Went to see doc on tue.. x-rayed ok.. but inflammation at tt joint.. doc advises no running..