jogging and motivation thread

[WussRedXLi]

This fella 61/62 yrs and does duathlons. Think he still has not managed (or just never try) to break his PB of 18:00 flat for his 5k

 

[WussRedXLi]

ATP?? Some of the fish seems still alive. Not muscles moving but the head and tail. Yucks

Maybe ah for some of them......not sure.

But those pour soya sauce onto octopus/squid is ATP. The sodium triggering the firing of the motor units and using the rest of the ATP.

 

[WussRedXLi]

ATP?? Some of the fish seems still alive. Not muscles moving but the head and tail. Yucks

BTW yesterday i saw one really fit lou at the fitness corner, easily in his 60s just not sure early or late 60s coz it's difficult to gauge for such fit fellas....but seems older than me.
Can sprint/run fast, single arm deadhangs and well over 10 pull ups (not even hitting muscular fatigue) and bash out dips like nothing.
Bigger muscular mass then me, as in like those Hyrox fellas (not bodybuilder )...... only thing is i think my calves bigger coz i got serious training for that also. Not sure if he multisports/cycle or swim or what or not.

Oh yeah, the sprints/strides/micro intervals 100-150m definitely comfortably under 3:00 pace possbily closer to 2:00 from the stride length and cadence

 

[KakiMeow]

Fitness tip which is very easy

Everyday just climb 5 floors.

When come back from work, climb 5 floors then continue with ur lift.

 

[WussRedXLi]

https://www.channelnewsasia.com/com...disability-economy-longevity-dividend-5431431

SINGAPORE: Singapore residents are living longer than almost anyone else in the world. On average, 81.2 years for men and 85.6 years for women. But life in good health? Not necessarily.

According to the Ministry of Health, only about 75 of those years are spent in good health. That means many Singaporeans suffer up to 10 years of poor health before dying, battling frailty, chronic disease or disability.

 

[WussRedXLi]

Fitness tip which is very easy

Everyday just climb 5 floors.

When come back from work, climb 5 floors then continue with ur lift.

Yeah i was doing that pre-covid era since around 2015/16....... but i was climbing like over 40 stys a few times a week. That time still in love sleeve/pants/leather shoes, after work sweat already then wash. Pants wash every alternate day so 3X a week, issue is gotta iron which is a chore. Long sleeve lan lan one, got exercise or not also wash daily and iron during weekends.

But to be honest, even for 40 stys (120m height), is not particularly decent weekly (duration) volume even if done 3-4X a week. 40 stys is probably around a 3k run tops, very very convervatively speaking.
For me, zone 2 is around 10 stys = 0.6km flat running distance wrt HR.....so approx 2.4km run for 40 stys.

edit - if wanna talk about zone 2 and zero at high intensities, best to have bare minumum 150 - 200 mins weekly.
At 6:30 running pace, we are talking about 30km volume per week. Or basically climb 3X a week 55-66 mins per climbing session.

 

[mcylo]

today on leave. managed to clock a 7km run this morning. beautiful weather

 

[WussRedXLi]

Yeah i was doing that pre-covid era since around 2015/16....... but i was climbing like over 40 stys a few times a week. That time still in love sleeve/pants/leather shoes, after work sweat already then wash. Pants wash every alternate day so 3X a week, issue is gotta iron which is a chore. Long sleeve lan lan one, got exercise or not also wash daily and iron during weekends.

But to be honest, even for 40 stys (120m height), is not particularly decent weekly (duration) volume even if done 3-4X a week. 40 stys is probably around a 3k run tops, very very convervatively speaking.
For me, zone 2 is around 10 stys = 0.6km flat running distance wrt HR.....so approx 2.4km run for 40 stys.

edit - if wanna talk about zone 2 and zero at high intensities, best to have bare minumum 150 - 200 mins weekly.
At 6:30 running pace, we are talking about 30km volume per week. Or basically climb 3X a week 55-66 mins per climbing session.

Actually with that said, vertical marathon needs to be like 700 HDB stys range to be like 42k FM.

Pinnacle Duxton (156m AMSL, prob just a wee bit under 150m from ground floor to 50th) is more akin to be like a 2.4-3k TT if you wanna gun. (enthusiasts like to use this, be it vertical marathon enthusiasts or those rucking or training for mountain climbing using heavy rucksets, seen before)

For 10k you need to take lift down at least 3X and do 3 intervals with 2-4 mins rest during waiting and taking the lift.

 

[winningeleven]

[url=https://ibb.co/ch40d4q5] [/URL]

After more out for 6 weeks due to hip injury and slowly resumed my running since late Sept. Finally hit my 1st HM running on last fri and again yesterday. Especially yesterday. The weather was so cool and good . I couldn't help it but just run after resting on Saturday.

 

[WussRedXLi]

@rarenick

Quick question, my current 105 Di2 R7170 (latest 12 speed), the FD can just change directly to the R8150 FD (12 speed) right? With no compatibility issues after syncing. Significantly faster changes for front chainring which is quite applicable for me. Not exorbitant pricings also.

https://chapter-2-cycle.myshopify.c...imano-ultegra-di2-2x12-speed-front-derailleur

 

[WussRedXLi]

[url=https://ibb.co/ch40d4q5] [/URL]

After more out for 6 weeks due to hip injury and slowly resumed my running since late Sept. Finally hit my 1st HM running on last fri and again yesterday. Especially yesterday. The weather was so cool and good . I couldn't help it but just run after resting on Saturday.

GXGX, shd be recovered liao. But still take it easy and do the specific strength exercises well.

 

[sph777]

[url=https://ibb.co/ch40d4q5] [/URL]

After more out for 6 weeks due to hip injury and slowly resumed my running since late Sept. Finally hit my 1st HM running on last fri and again yesterday. Especially yesterday. The weather was so cool and good . I couldn't help it but just run after resting on Saturday.

Welcome back! Take it easy for now!

 

[winningeleven]

GXGX, shd be recovered liao. But still take it easy and do the specific strength exercises well.

Welcome back! Take it easy for now!

Yes . Already decided not to run this Dec FM SCMS.
No way I am ready for the FM.

 

[rarenick]

@rarenick
Quick question, my current 105 Di2 R7170 (latest 12 speed), the FD can just change directly to the R8150 FD (12 speed) right? With no compatibility issues after syncing. Significantly faster changes for front chainring which is quite applicable for me. Not exorbitant pricings also.
https://chapter-2-cycle.myshopify.c...imano-ultegra-di2-2x12-speed-front-derailleur

Can. But make sure your frame can fit a braze-on fd.

FYI shimano provides a compatibility chart online.

 

[Tudo88]

Yes . Already decided not to run this Dec FM SCMS.
No way I am ready for the FM.

Wow you sold the slot?

 

[Tudo88]

West Coast Park parkrun last Saturday.

Was aiming for Sub 19 but got lost around the 3-4km mark and waited a few seconds for other runners to lead the way.

Nonetheless still got a PB. Sub 1910. I am still stoked that I can run a 329 last km.

 

[sph777]

West Coast Park parkrun last Saturday.

Was aiming for Sub 19 but got lost around the 3-4km mark and waited a few seconds for other runners to lead the way.

Nonetheless still got a PB. Sub 1910. I am still stoked that I can run a 329 last km.

well done! Well on the way to sub 40 10km and sub 1:30 half

 

[Tudo88]

well done! Well on the way to sub 40 10km and sub 1:30 half

Think closer to a sub 40 10km currently.

Sub90 half still got some work to do.

 

[Ender]

[url=https://ibb.co/ch40d4q5] [/URL]

After more out for 6 weeks due to hip injury and slowly resumed my running since late Sept. Finally hit my 1st HM running on last fri and again yesterday. Especially yesterday. The weather was so cool and good . I couldn't help it but just run after resting on Saturday.

Welcome back. Hope this time round your injury is finally fixed. But going too long, too fast, too soon might not be advisable.

 

[Ender]

Tapering for me start this week. Any gain during the peak phase for the past 3 weeks, will likely manifest in next week and final week. If no gain means training wasted. LOL.