Interval training 600m x 8

I adding more to my weekly interval training. This time is 600m x 8 with 3 mins rest in between. I adjust my target pace to 6:00/km.



I made some small adjustment to my running in order to slow down my pace. I used to slow down my cadence. But today, instead of slowing down the cadence, I shorten the stride while keeping the cadence about the same. It feels good. I will try it a bit more on my regular run to see if it is better.

Interval Training 600m x 5

In my last interval training, I thought that I should go for 400m x 8 in the next interval training. However, I decided to change it to 600m x 5 and have only 2 mins rest in between. This is a 50% more work that my last interval training (400m x 5). I also adjust my target pace to be 5:30 instead.



The 1st, 2nd and 4th, & 5th interval all contain some uphill slope in it. And I am happy that I can keep the average 5:30 pace. I will increase the workload again in my next week's interval training.

Interval Run

This is my first interval run after Singapore Marathon. Since my shin splint two months ago, I am building up my training slowly. I did a 400m x 8 @5min/km pace with 2 min rest in between in Queenstown Stadium. I took the first lap slowly as not sure what is the right pace. I speed up my second one to 4:30 pace. Then, I am on target for the rest of the intervals and even push for fast speed of 4min/km pace in my last one. Legs feels good, no shin splint.


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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.