jogging and motivation thread

[Ender]

Shoe reviewer Nick Harris just done run 4:29/km at a shocking average 117bpm. What a low hr grandmaster!

Easy Run for Elite.

 

[WussRedXLi]

 

[dicxz80]

Actually talking about TDF cycling and VO2max, i think it does help
Manage to up 6 points. Of coz got genetic ceiling and those stuff, but still you would not know what is your true potential and probably havent hit it (yet)

So, no excuses.

Wow.. mine only 34 using garmin 935

 

[WussRedXLi]

Shoe reviewer Nick Harris just done run 4:29/km at a shocking average 117bpm. What a low hr grandmaster!

This fella also.......

3.42 is tempo and a bit over 4 mins is easy with chit chat session. Somemore is long distances. .

But another factor is the heat index temp. It's not a super big factor but neither is it insignificant.








Bonus

 

[dicxz80]

Just did 15km from office (marymount) to home (bukit panjang) pace 8.36 avg heart rate 165

Hope i can do this weekly consistently

 

[WussRedXLi]

Wow.. mine only 34 using garmin 935

Can easily up another 10 points, gains there most shiok and easiest.

 

[WussRedXLi]

Yeah sometimes testing is not 100% accurate, got to make do with it.

But I find it weird the lady said Vo2max barely can improve over time. I think there's a limit to it but it can be improved through training.

Studies literature says + 15% but read some coaches stating 20-25% range is not rare and could even be said to be fairly routine.
That might mean 45 gets bumped up to 55, if done correctly. Easily enough for sub 20 for 5k liao lor.....wont be the limiting factor. Need a lot of other factors to be taken care of, diet, weight, % body fat etc. ie Holistically.

Maybe what she means is that getting it bumped to +40% and +50%, which is possible but is not common at all, only a select few managed to do that. Coz top tier world class athletes eg Olympians need to be right at the top, cannot have all these limiting factors.

After all, that lady was a 3k steeplechase Olympian, USA somemore, so she sure talks at that level one.

 

[xllms]

Shoe reviewer Nick Harris just done run 4:29/km at a shocking average 117bpm. What a low hr grandmaster!

i did a 9km run in early May, 17degC, 10:09/km at 128bpm av! novice lao unker

 

[WussRedXLi]

PSA Forgot to post and share for peeps here, runners/cyclists @ MBS area better watch out at this particular junction. I have absolutely no qualms that this is a higher risk junction.

Sep 23 to Jul 24

1. Did not witness but saw buanged cyclist and car, dont think there was any contact coz bike intact but cyclist was pretty scratched up. Not sure whose fault. Posted this before this thread.

2. T100 Apr this year, not really accident but joker cyclist attempted to cross red man pedestrian lane (or red light if on road) and coz of the oncoming traffic coming from Raffles Place is a curve ie blind spot, speeding cars have little time to react if the cyclist / pedestrian not nicely lit up so got delay in ID-ing the risk. If very visible + normal speed, no issue one, need to be drunk driver / rainy weather or something similar then got issue. Posted before this thread.

3. Kid and I crossing green man, early morning just before 7am, car turning left from Esplanade bridge into Marina Blvd did not stop for us as we were heading towards Esplanade direction. We were crossing from "Singapore Notary Public" in the below image. Granted, rather slow speed, attribute to car being goondu and "just didnt F care". We were already on last second lane and he was turning into 1st lane......but we low speed so can brake without falling so no issue.

4. Just last night, same as point 3, but this time at 8+ and chunks of pedestrians/runners at One Marina Boulevard NTUC Centre (Heavenly Wang @ One Marina Blvd). Green man came on, so whole lot crossed.
I was same as point 3 above, crossing from the other side from "Singapore Notary Public" . The whole lot of pedestrians already on lane 1 and i already crossed halfway possbily last second lane when car turned left, didnt stop and just continued.
Car managed to "brushed" against a pedestrian, his packet of dont know what was dropped.
At least 3 fellas (possibly more but i didnt see) raised their hand and vulgarities were scolded.
Car was not slow, just normal speed turning @ junction, so no attempt to be safe at all. 0.5 seconds either way and the pedestrian would have mounted the car bonnet and for sure TP case liao. For me, if i had cycled any faster than around walking speed, i would have been crashed by it already. Was probably at 8-10kmh or slightly faster than walking pace, so braking for the car and maintaining balance no issue.
And ps. I had 3 out of 4 lights on, granted all have vertical cut off (all the lights i operate have vertical cut off to avoid blinding oncoming) and aimed at the ground so quite little light would be visible by the driver, but the amount of light hitting the ground is definitely more than a motorcycle.
If anyone is interested in a figure, it would be around 1000 lumens + 750 + 750 = 2.5k lumens, all operating at around half power. And i was travelling *towards* the turning driver so 100% for sure he'd have seen my front lights and in fact my lights were illuminating his door very brightly while his face was dark (coz got cut off mah), it was so close.

It seems like some cars for the 2 turning left lanes do not know this junction need to stop for pedestrians. This junction also particularly long waiting time, maybe that is one contributory reason.

Bonus


T

 

[Ender]

Another new NR by Vanessa. She is on form these few weeks, 5k NR and now this

https://www.straitstimes.com/sport/...s-10km-national-record-at-gold-coast-marathon

Singapore’s Vanessa Lee claims 10km (road) national best at Gold Coast Marathon​

 

[Ender]

Just did 15km from office (marymount) to home (bukit panjang) pace 8.36 avg heart rate 165

Hope i can do this weekly consistently

Come here and post lor.. That's one way to stay consistent.

 

[Ender]

i did a 9km run in early May, 17degC, 10:09/km at 128bpm av! novice lao unker

last monday 26C and runners here already so grateful liao.

 

[xllms]

last monday 26C and runners here already so grateful liao.

can imagine, i was feeling the humidity when i was running in SG last year in late sept, early oct.

 

[dicxz80]

Any tips on how to lower heart rate?

 

[raylong]

last monday 26C and runners here already so grateful liao.

So far this is the coldest weather I run in

 

[Lchlch]

i did a 9km run in early May, 17degC, 10:09/km at 128bpm av! novice lao unker

bro, yesterday continue to train walk up staircase, and 2nd time also panting like grasping for air....
time drop by only few second compare to the 1st try.

 

[raylong]

Any tips on how to lower heart rate?

80% of your training volume run at 65 - 75% of your max hr. Aim for 7 hrs per week. This will build up your mitochondria. About once every 2 week (no need every week) go for a 2.4km sprint in zone 5 this will upgrade your mitochondria.

 

[LWZ]

Another new NR by Vanessa. She is on form these few weeks, 5k NR and now this

https://www.straitstimes.com/sport/...s-10km-national-record-at-gold-coast-marathon

Singapore’s Vanessa Lee claims 10km (road) national best at Gold Coast Marathon​

 

[milkiee]

just to get some thoughts from the laojiao here.

recently, i have started thinking about my goals for next year when i finish my first half marathon in Oct (GARMIN). is there any merit on working on the small milestones like achieving sub 20mins for 5K, sub 40mins for 10K to eventually hit a sub 1:30 half marathon?

i do not have any time frame in mind but i think of this more like a progressive goal which keeps me more motivated.

 

[dicxz80]

80% of your training volume run at 65 - 75% of your max hr. Aim for 7 hrs per week. This will build up your mitochondria. About once every 2 week (no need every week) go for a 2.4km sprint in zone 5 this will upgrade your mitochondria.

Thank you.

Damn.. 65-75% max hr = walking for me

I am more weekend warrior. 7 hours per week will be tough especially now working from office

I started exercising during covid days (cycling and only recently switched to running). I will say my HR is improved but not to level I hope