jogging and motivation thread

[WussRedXLi]

More towards explosive reps

 

[milkiee]

Thanks! My Garmin watch says VO2 max is 55.

ohhh same but i can't run at that pace.
think i lacking a lot in endurance.

 

[WussRedXLi]

approx. 2:41/km pace!
i can only complete 10km with his 56:41 HM time.

He would drop me somewhere between 400m and 800m, just not sure closer to which distance.

 

[WussRedXLi]

Have potential to break FM WR, very smooth running form. His issue is more of short burst, that’s why haven’t been doing as well in 5/10k tactical races

That means sub 2hr in FM is possible one lah....... esp if got further improvements in foam technologies, nutrition and perfect running conditions.

 

[sph777]

ohhh same but i can't run at that pace.
think i lacking a lot in endurance.

Need to do a lot of long d and also speed work

 

[KakiMeow]

Btw HOKA got new shoe come out liao for speed work one I think

 

[milkiee]

Need to do a lot of long d and also speed work

i have been doing speedwork since Dec 24. what kind of workout do you do?
as for LSD, do you add in tempo pace and what distance?

 

[sph777]

i have been doing speedwork since Dec 24. what kind of workout do you do?
as for LSD, do you add in tempo pace and what distance?

LSD usually warmup, maybe 45 mins marathon pace, 30 mins hm pace, 15 mins what is left in tank, cooldown. (timing can be adjusted).

speedwork sometimes is intervals, sometimes is things like 3 mins fast, 1 min slow with slow being 60-90s/km within fast.

other days is either crosstrain or z2 jogs

 

[milkiee]

LSD usually warmup, maybe 45 mins marathon pace, 30 mins hm pace, 15 mins what is left in tank, cooldown. (timing can be adjusted).

speedwork sometimes is intervals, sometimes is things like 3 mins fast, 1 min slow with slow being 60-90s/km within fast.

other days is either crosstrain or z2 jogs

those are recommended by SRY?
it's the same training menu? got any periodization since you don't have any race?

 

[sph777]

those are recommended by SRY?
it's the same training menu? got any periodization since you don't have any race?

I am not training under SRY but another coach in his academy. Now my focus is weight loss which the other coach specialises in

 

[milkiee]

I am not training under SRY but another coach in his academy. Now my focus is weight loss which the other coach specialises in

ohhh i see but the pricing is the same?
what's your weekly mileage now?

 

[sph777]

ohhh i see but the pricing is the same?
what's your weekly mileage now?

yeah pricing same. Since I just pay to SRY. Run about 50-70km, some crosstraining with indoor bike

 

[WussRedXLi]

sph777 if you can lose a kgs, your VO2max technically will shoot to over 60 liao.

Or put it this way, i put on a sack of 5kg rice in a backpack, i think good chance cannot achieve 20 mins 5k liao, with my current RE in terms of economy or efficiency. (coz i do not run a lot anyway).

 

[WussRedXLi]

Fast local boys.

Thing is, Ah Kip ran close to this pace for HM Brutal.

edit - actually Ah Kip would have been faster than the last 2 places.

 

[xllms]

Have potential to break FM WR, very smooth running form. His issue is more of short burst, that’s why haven’t been doing as well in 5/10k tactical races

all his 5k splits are amazing. If i am not wrong, his 15km timing during this record breaking run was another record.

”His winning mark of 40:42 is the fastest time ever recorded in a standalone 15km race, though Kiplimo clocked a 40:27 split en route to his 57:31 half marathon performance, then a world record, in Lisbon in 2021.”
https://worldathletics.org/news/rep...rd-world-15km-best-zevenheuvelenloop-nijmegen

I think his 5km splits for yesterday’s record breaking run are as below:
5K 13:34 2’42”/km
10K 26:46 2’40”/km
15K 39:47 2’39”/km
20K 53:10 2’39”/km
HM 56:38 2’41”/km

 

[xllms]

He would drop me somewhere between 400m and 800m, just not sure closer to which distance.

if run on the track, he will probably lap me twice

 

[WussRedXLi]

all his 5k splits are amazing. If i am not wrong, his 15km timing during this record breaking run was another record.

”His winning mark of 40:42 is the fastest time ever recorded in a standalone 15km race, though Kiplimo clocked a 40:27 split en route to his 57:31 half marathon performance, then a world record, in Lisbon in 2021.”
https://worldathletics.org/news/rep...rd-world-15km-best-zevenheuvelenloop-nijmegen

I think his 5km splits for yesterday’s record breaking run are as below:
5K 13:34 2’42”/km
10K 26:46 2’40”/km
15K 39:47 2’39”/km
20K 53:10 2’39”/km
HM 56:38 2’41”/km

His fastest 5k split recorded 13:01 i think.

 

[WussRedXLi]

 

[fantasyrulz]

Chao running at neighborhood really sibei pek cek ppl don't bother to let u pass watching phone or bicycle just zoom pass u or car turning in to carpark without letting u pass plus road condition and elevation and air condition wa really pek cek

From sub 6' /km to nearing 7' /km with high heart rate.

From 10.XX KM/hour to 9.XX/KM cui

Running in stadium or park is so much better

 

[xllms]

all his 5k splits are amazing. If i am not wrong, his 15km timing during this record breaking run was another record.

”His winning mark of 40:42 is the fastest time ever recorded in a standalone 15km race, though Kiplimo clocked a 40:27 split en route to his 57:31 half marathon performance, then a world record, in Lisbon in 2021.”
https://worldathletics.org/news/rep...rd-world-15km-best-zevenheuvelenloop-nijmegen

I think his 5km splits for yesterday’s record breaking run are as below:
5K 13:34 2’42”/km
10K 26:46 2’40”/km
15K 39:47 2’39”/km
20K 53:10 2’39”/km
HM 56:38 2’41”/km

splits amended from Google AI information:
5K 13:44 13:44 2’45”/km
10K 26:46 13:02 2’36”/km
15K 40:07 13:21 2’40”/km
20K 53:42 13:35 2’43”/km
HM 56:38 2’41”/km (overall)