Another 10km brisk walk

Last Saturday, I struggle on the last one-third. Therefore, I decide to re-run the 10km brisk walk making sure that I have a reasonably good finish.



This time, the pace is much more evenly distributed. Overall pace is 7:53 and I can push for 2 segments at <7 min pace. Taking into account of the two small break in taking water (at one-third and two-third distance), I am satisfy with the pace.

Interval training 800m x 6

My interval training day!



I went for 800m x 6. It is shorter than my last 800m interval which I did 8 repeats. But this time, I shorten the rest from 3 mins to 2 mins and want to up the pace from 6:00 to 5:30. Although I manage faster pace, but I think it is only at 5:45 level.

10km Brisk Walk

Today is a 10km brisk walk. Target pace at 8min/km.



The first 6km, I am able to keep up a very good pace. However, in my third lap, I started to get tire and slowed down. While overall is still at 8min pace. I would like to have a more constant pace rather than a slowing down pace.

Tempo Run

I have a tempo run tonight.



I finish the 3.29km loop in 18:20 at average speed of 10.8km/h. This is my fastest time in 2008. The last time I was faster was back in Dec-2007. The interval trainings that I had in the last couple of weeks are starting to pay dividend.

Interval training 400m x 10

Today's training is try to emulate the run/walk sequence that I am planning to use during Army Half Marathon. I am planning to do a 1:1 ratio by time, 6 min pace running, 8 min pace walking. So, the average pace will be 7 min and I will finish the 21km at 147mins (2 hr 27 mins).



I ran too fast in my first 5 intervals and drive my heart rate to 165+. My last 5 running get to the right pace but my walking is too slow. Overall average is 7:06 per km. But I need to control my initial pace to avoid burnout and need to do it three times longer in distance. I need to get to the correct target speed.

Dilemma in SCSM08

I am interested to join the 12hr walk event in Putrajaya on 13-Dec. If I join, this will be my first endurance competitive walk event. Judging from my Sundown pace, I should have good result. However, the StanChart Singapore Marathon is on 7-Dec, just one week before. I also want to join the SCSM. However, if I join a 42km, I am likely not full recovered for the 12hr event. Should I take a step back to 21km or even just 10km as a practice?

Brisk walk at 8km/h

Another brisk walking training. This time, I added the hip twisting motion to my usual fitness walking style. I have tried several times to train the hip twisting motion during training but usually cannot last more than a few hundred meters. But this time, I am able to add the hip twisting motion for almost the whole 6.6km though in some part, the hip is not twisted far enough.



Although my stride is longer with the tip twisting, I have difficulty in combining it with toe pushing. And also the cadence is slightly slower. At the end, still 8km/h. I need more practice and later incorporate the toe pushing into it and speed up the cadence. But getting the posture correct is the first step.

Yesterday, my heart rate monitor is missing beat (recording heart rate that is too low). I check the battery on the chest strap today and seems that the battery is running low (2.7V instead of normal 3V). I have replaced the battery, but as you can see from the graph, in the first 1km, the HRM go haywire and register >220bpm!! But then, it goes back to normal. Strange??? Battery voltage too high?