Run/Walk at ECP

After the SCSM07 & MR25 Ultra, I slowly building up my LSD mileage again. Originally planned for a 20km run/walk @8km/hr pace. I did achieve the pace in the 1st hour. However, at around 8km, there is some sharp pain coming from the bottom of the right foot. Not sure whether it is an early warning of Plantar Fasciitis. Better take care of the foot instead. I took a short break to examine my right foot and finish another 8km at a slower pace of 7km/hr. I tried some taping on my toes, it seems to work fine. Though the taping at the ball of foot does not go so well. Not sure whether the taping cause the sharp pain or not. Will try different combination in the future.


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ECP run/walk in the Rain - 12.28km

Today, I got up very late, therefore, decided to do the running in the late afternoon. I arrived ECP around 4:45pm. It was overcast and the rain has just stopped. I got out and start running. Just after around 400m, it started to rain heavily. Since it was overcast, I did not wear my running cap. I got back to the car and got my running cap. Put it on and start running again. The rain was heavy and water is gathered is several places. In one stretch near the Fort Road, the water is more than 3 cm deep. My shoes were all soaked with water.

The running cap works very well for me. It stopped the water from splashing to my eyes. I have no issue in raining in the rain at all. I did a 12.28km. At the last 3km, I did some intervals - dash for 400m at around 5:20 pace and then walk for 400m at around 8:00 pace. Feels good after the run.


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Summary Data
Total Time (h:m:s)	1:27:57	7:09 pace
Moving Time (h:m:s)	1:26:24	7:02 pace
Distance (km)	12.28
Moving Speed (kph)	8.5 avg.	19.0 max.
Elevation Gain (m)	+162 / -163
Avg. Heart Rate	149 bpm	Zone 4.1
Temperature (°C)	28.3°C avg.	31°C high
Wind Speed ( kph)	ESE 7.4 avg.	ESE 13.0 max.