Brisk Walk

I try to do a mini-interval training. With alternate splits at 7:00 pace and 8:00 pace (each split is 400m).


I end up doing better than that with a very quick start and good pace throughout the 6km. Overall average pace at 7:06. The hip twisting works well. I estimate a proper hip twisting will reduce the pace by about 15 to 20s per km.

Interval training 800m x 6

This week, I am re-doing the 5:00 pace 800m interval training. This time, trying to keep the initial pace slower. This time 800m x 6, 3 min rest in between at a target pace of 5:00.


The SportTracks has some problem in accurately getting the splits. From Garmin Training Center, my six splits are 4:57, 5:04, 5:01, 5:19, 5:08, 5:14. Pretty good consider split 1 & 4 contain a 200m uphill section.

Southern Ridges

I try out the western side of the Southern Ridges today. I go along the Hydrabad Road and then into the Kent Ridge Park. Through the Kent Ridge park to the Science Park and NUS. However, I lost my way around there and not sure what is the proper road to go to the West Coast Park. Therefore, I went my usual way into NUS and Clementi Road to the West Coast Park.


I have to stop in a few places to look at the map which results in a couple of splits being slow. Overall still ok at around 8:57 pace. If I minus out the map reading stops and the two stops that I bought drinks at petrol station, I think the pace is ok in the view of a few long slopes and uneven pavement.

Tempo Run, 6.6km 6:00 target pace

Running around Stirling again, I set a 6:00 target pace for 2 laps totalled 6.6km.

For the 1st lap, I keep up with the 6:00 pace. But the 2nd lap, my speed is sliding downhill. Overall pace is 6:03, very close to the target. I should control my initial pace better to have a more uniform speed.

I try to look up my running history since about a year ago. For the similar distance, the 6:04 pace is the fastest.

Interval training 800m x 3

I was planning to do a 800m x 6 interval training with 3 mins rest in between. I set a pace goal of 5:00 pace. I started off at a pretty fast pace of 4:43 despite the 200m uphill slope. And my second interval is at 4:48. Heartrate goes up to 170 at the end of the interval. The 3rd interval slows down to 5:08. And I am already huffing and puffing. Heartrate goes up to 170 just after 400m. I decided to call it off today since I started too fast on the first two. And I will get slower and slower in the next 3. At this pace, maybe I should have 3 mins rest in between instead of 2.

Tempo Run, 5:15 target pace

I am keeping my mixed training within a week - Interval training, tempo run, brisk walk. Today is the tempo run day. I set a target pace of 5:15.


First, it does look strange cos my heartrate drops at the end when I was pushing hard. It is because the chest strap has loosen and fall to my belly. Ha ha, it is measuring my "belly" rate.

When I compare to my previous personal best in Dec-2007:

Splits	17-Dec-07	3-Aug-08
400m	2:02	2:03
800m	1:59	2:08
1200m	2:13	2:13
1600m	2:07	2:07
2000m	2:06	2:07
2400m	2:12	2:11
2800m	2:22	2:19
3200m	2:04	1:56
Total	17:09	17:08

I am one second faster in the 3.2km route!!! However, overall pace is 5:21, slower than my target pace. I was doing okay for the 1st 6 splits and really lost my momentum in the 7th split which is slightly up-slope but no where near the slope in split #3. I should have gone faster in that split. The final dash is good. It is quite a equal split between the 1st half and the 2nd half.

16km brisk walk, 8 min target pace

It is about time for me to lengthen the weekly LSD. Today, I did a 16km brisk walk with 8 min target pace at the East Coast Park


I pretty much keep to the 8 min pace. The three spikes are the water break (getting 100 plus from vending machine). In the last 1km, I switch to run at a target pace of 6 min. Feels good after the run. Heart rate is at a very reasonable 130-140 range. In Sundown, due to the flu, my heartrate was running 140-150 at a slower pace. I did some quick one about 3km from the finish at around 7:30 pace with HR at around 150. Overall, very satisfy with it. Seems that I regain my peak performance. Hope that I can hold it for Army Half Marathon later this month.