jogging and motivation thread

[sph777]

Likely first timer and full on confidence.
https://www.facebook.com/reel/535497189522294

Some people do it for fun, To say I was leading a marathon haha

 

[WussRedXLi]

Likely first timer and full on confidence.
https://www.facebook.com/reel/535497189522294

Actually the sprint speed really mai hiam buay pai for a normal sized adult (ie a bit barrel).
Majority of his shape cannot sprint so fast one.
Fast twitch and intermediate muscle fibres.

 

[Ender]

Did they lose a bet?

https://www.facebook.com/reel/1114915906464441

 

[winningeleven]

[url=https://ibb.co/ZR7P8bFc] [/URL]

Just returned from Japan and my 1st run after didn't run for 11 days . Obviously a big 10% increase for my average HR. Usually my average HR for this pace is slightly below 150 . I feel good to run till 15km but need to rush to fetch my wife..stopped at 11.11

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

 

[WussRedXLi]

Creatine

 

[WussRedXLi]

19:51 for the guy and 21 something for the zhar boh
Training for marathon and now test test run

 

[WussRedXLi]

Got this

1.4kg thrust.

1. Dry toilet floor
2. Dry HDB corridor after pressure washing, be it Town council washing or my own pressure washing
3. Dry flat floor after mopping.
4. Dust away HDB corridor every weekend or when my own immediate corridor has those small leaves
5. Dry bicycle chain and cassette after washing
6. Dry shoes (if buy 2 fans, 1 min should gao dim on a relatively dry lower RH% day)
7. Bicycle thrust on walkways. See if LTA catch or not.

8. Replace squegee for drying windows with this. Should be much faster and less lehche.
9. Blow dry aircon FCU after cleaning as last step. (sometimes evaporator coil would be clogged coz forget to use the pressure washer to finish off by spraying evaporator coil again after finish spraying the cage fan, those would often DIY clean would know what i mean)


If good, will get another piece. Divide and conquer, coz each unit can only sustain like 3 mins max operation. Or just use 2pcs together in some instances, eg gun the HDB corridor or home mopping....chop chop


https://item.taobao.com/item.htm?_u...BiIctxcgFAMTTi&spm=a1z09.2.0.0.72cb2e8dkXfMv5





This one i think 1 to 1.2kg thrust only









Bonus

This one could be anywhere from 5 - 9kg thrust (90-120mm models, Li po high discharge rate packs)

Goods arrived and i tested it out last night trying to dry my socks.

75% RH (as per NEA station closest to me), took around 2 mins to dry 1 sock, with the exhaust covering 1 sock. Not full power but maybe around 50%.

I think at lower RH% of say 50-60, it would take 2 mins to dry a shoe or something....very nearly dry it.

Also tried blowing off the water droplets from my specs and helmet visors, really cuts short the work and very much eliminates the risk of scratching.
Tested in the toilet, pretty fast/efficient in clearing the water on surfaces....takes no more than 30s. Can see it really reducing the mold or perhaps even eliminating it. (now always need to use bleach every 1 month or so, and the skin saponification is messy if you get it on your hands/feet unless you wear gloves and if no wind no ventilation then it's a health hazard)
I believe with 2pcs in hand (1 in left and another in right hand), it would take less than 1 minute to mostly clear the water at my HDB corridor areas after they finishing washing at 5pm+ and i arrive at 6.10pm....really hate it when people (grabfood esp, really dirty soles) walk on the wet surfaces and leave black foot prints, esp the shopee delivery fellas with trolleys, the marks left by them are crazy.


I got 2 more pcs of fan. Choose the 15 串 batteries ok already. 1 piece with 2 batts and another piece with no batts, cheapest this way. Free ship via SEA or just pay 39rmb for air.
Going to charge all these in my yard, literally no fire risk there.

https://item.taobao.com/item.htm?_u...UH-BhywSS5N1..&spm=a1z09.2.0.0.44c02e8dsm2Ig0

 

[WussRedXLi]

Ban liao, no more transgender men in women's sports

 

[WussRedXLi]

 

[xenotine]

First time posting here, running for past 1 year.
Question about cadence .
Currently I can only run at 170 spm for 5km. When I tried increase to 180, it gets very hard .
My height is 178 cm.
i felt my pace plateauing at 4:45/km. Felt like cadence is the factor.
I am aiming for sub 23 mins 5km

 

[winningeleven]

First time posting here, running for past 1 year.
Question about cadence .
Currently I can only run at 170 spm for 5km. When I tried increase to 180, it gets very hard .
My height is 178 cm.
i felt my pace plateauing at 4:45/km. Felt like cadence is the factor.
I am aiming for sub 23 mins 5km

I am 10 cm shorter than you and my usual cadence is around 170. My 5k PB is 23mins plus plus. Average pace 4:40mins/km. Average cadence is 178 and max is 185 during that time and the stride length is 1.10m. normally my stride is less than 1.05m.

I suggest u aim for the target timing where I feel your cadence will naturally will hit. Somemore u r taller than me.. can aim for a bigger stride length.

 

[WussRedXLi]

First time posting here, running for past 1 year.
Question about cadence .
Currently I can only run at 170 spm for 5km. When I tried increase to 180, it gets very hard .
My height is 178 cm.
i felt my pace plateauing at 4:45/km. Felt like cadence is the factor.
I am aiming for sub 23 mins 5km

What's your heart rate at 4.5-5km mark @ 4:45 pace on a decently cool day (eg these few weeks' early mornings)

Are you able to do say strides or short intervals (200-300m) at 3:30-4:00?

 

[WussRedXLi]

 

[xenotine]

What's your heart rate at 4.5-5km mark @ 4:45 pace on a decently cool day (eg these few weeks' early mornings)

Are you able to do say strides or short intervals (200-300m) at 3:30-4:00?

Overall Avg hr is 168 evening run .
Last 4.5 to 5k is 177 hr.
40+ yrs old

I did not try before short intervals . Not sure if I can achieve 3:30 pace . Looks like a sprint to me . My fastest pace towards end of run is 4:05

 

[WussRedXLi]

Overall Avg hr is 168 evening run .
Last 4.5 to 5k is 177 hr.
40+ yrs old

I did not try before short intervals . Not sure if I can achieve 3:30 pace . Looks like a sprint to me . My fastest pace towards end of run is 4:05

Then it's likely to be more limited towards your aerobic capacity. So just do more mileage with zone 2 runs (up to 7-10km depending on your mood) + peppered with 1-2 interval workouts or threshold runs per week.

But if you are interested in training to up cadence a bit, just start with 1km while listening to such dnb music.
Then next week 2km, third 3km and so on. After a few weeks, you will get used to it neuromuscularly and get towards closer to 4:00 pace.

 

[WussRedXLi]

 

[sph777]

Got my bmai turbo 3 yesterday and took it out for run today. thoughts are that it is definitely more stable than plaid 1.5. I think energy wise plaid gives more return but for lower speeds I think turbo 3 feels better. Race wise I think I would go for the plaid for the extra kick but fast workouts/ intervals will go with bmai.

15 min warmup

5 min fast, 5 slow
4 fast, 4 slow
3 fast, 3 slow
2 fast, 2 slow,
1 fast

10 mins recovery, then repeat

5 mins cooldown