Mr25 route

Yesterday run of 35'55 was uplifting as it is my best ever time for this route. Today heavy downpour cause pondin at last third of the route severely slow me down. Finished 36'24, but feel strong on return legs. I am confident next week should lower the 35'55 but do not wish to exert unnecessary pressure on myself that will destroy my current joy of running. Tomorrow run 7km north trail would push a bit hard to test my improvement with michael as benchmark.

Attacking the Targets

Last few days, aggressively attacking the macritchie 5km target. Finally i am very close to destroying the target for 1st sept. It seem an impossible task few months ago when i first started have changed as my fitness improves significantly. The MR25 5km route is my favourite and toughest, finally bringng below 36min today at 35'55, as yesterday i destroy the x-country pb by more than 3 min, to 33'30. At 35'55, i am 55 sec away from dipping below 35 min, and the x-country time of 33min will surely be dipped soon. Both routes are now within my killzone.

MR 25 Lornie Trail 5km

My favourite trail route 5km, I always wanted to visualise the route before run but sometimes i just forget the exact spot. Slowly i am able to map the route in my mind now which help me conserve energy and burst on certain stretches. First hit the trail, rocky start for 1st 30m, slight dip , where it is also the turnoff to boardwalk, and a sharp right turn, continue to run on the flat, good for warmup. As we proceed, recognise the 1st 2 sets of mud pond. After that, it long gradual up slope (ALPHA), hit the top, hit the narrow down hill, flat for 30 m, then down slope, reach the 1km mark, with a hut as signpost. Should reach here ard 10min plus. Then long up slope (BRAVO), painful, follow equally long down hill. Hit the 2nd water break hut, flat 30m, then short up again (CHARLIE) and down before we see the 3.6km turnoff for ladies route, then final up slope (DELTA), 30m, not so steep, but need pace properly or else can get burn too. Then short down slope, and flat all the way to t-junction, right turn to lornie road, up shit slope (ECHO), 150 steps, or 100m, and u turn, the return route is just the opposite of what was describe as above. Most painful slope is BRAVO Hill.

Fat Man Still Running

I am still running, i have decided to use 6 routes as my benchmark for improving. My fav is MR25 5km route, because it is the king of pain route with slopes. I just set a PB today at 37'15, where i used to do ard 42'00. My target by sept 1st is below 35'00, to be frank, it look a bit beyond me. 2nd fav route is national x-country route at macritchie, best time is 36'40, target is below 33'00. As for 4km canal run, i repeatly lower the timing from 36'00 to current 28'40,which i ran yesterday, and i am only 40 sec away from breaking it.

I already hit my 2.4km canal slope run target by running 16'18, besting 16'30. I would attempt the 2.4km flat canal route, below 15'00, currently doing 16'12. As for the track's 2.4km's target of 14'30, i am now at 16'14, which i ran almost a month ago, and it was my 1st and last run at track.

Macritchie

been running macritichie religiously 5km route trail, maintaining pace ard 38-39 min. Nothing to shout about regarding the timing but enjoy the sweaty sessions. Guess i should preserve to lost my weight and regain my health

Wet Muddy 2nd run macritchie

wet muddy macritchie run today...paced by a 70 over years man and 50s years old man, they damn strong in muddy track...admirable and full of respect for the 2 senior men. took 39 min 36 sec to slog the entire cross country 4.8km route filled with so many #@#% slopes, my sweat flood the route......trmw run again and count the total number of slopes...today too tired to even count...

Expected trmw muscles severe aches...but i will go again....pain barriers must be pushed over.....

Run blowup Macritchie

Yesterday i ran 2.4km at sembawang canal with henry at comfortable pace in my super wet shoes washed by my dear wife, and we chat, and make an appointment with Michael today for a tough run at macritchie trail. Brought the lousy Anta chinese made running shoes, as i left the NB stability shoe at home, run began after zig zag bridge after few minutes of warm up. It was quite surprised to see michael strong in early metres. Relatively flat stage seem ok, and then the slopes began, up, down, up, down, up, and down , and started to feel the strain, while trying to talk. After the 6th or 7th slopes, i seem to lose the breathe. Last 2nd slopes before the t-junction, which is 2.4km, i seem to have blown. I told michael to go ahead, looking at the watch , estimate to be around 18-20 min , as last 2 slopes i was practically at walking pace , sweating profusely. Michael waited at the end of t -junction and along the boardwalk, tried to walk a bit, and run a bit, but seem legs are no more. we completed the whole route 4.8km, but seem lay par. Good workout, but i need more workout on the slopes, and i will come back. Exhaustion and waiting for verdict tomorrow if my legs are going to be sored by the strain today.