Hill run & Blazing 8k Tension-busting Run

The past week was hell from work point of view. WORK SUCKS!
One week of no running.
Then Sunday, wanted to do a 22k LSD to compensate, but overslept! Arrrrgh!
So, Sunday evening punished myself with hill laps at Dumbar.
8 laps around the hill with average of about 5:45 per lap
3 to 4 laps of walking.
Total workout 1+ hour.

Work continued to be hellish Monday & Tuesday.
Today (Wednesday) finally breathed easier.
So it was a mad angry stress-busting evening workout after work at The Loop.
Could be an 8k pr. . Have to check my records.

Lap 1a --- 6:05 ----- 6:05 --> 1km, faster opening km...
Lap 1b --- 5:42 ---- 11:47 --> 2km, on par!
Lap 2a --- 5:28 ---- 17:14 --> 3km
Lap 2b --- 5:45 ---- 22:59 --> 4km,
Lap 3a --- 5:25 ---- 28:24 --> 5km, sub-30min 5k!
Lap 3b --- 5:46 ---- 34:10 --> 6km
Lap 4a --- 5:41 ---- 39:51 --> 7km,
Lap 4b --- 5:55 ---- 45:46 --> 8km, panchited finish

Mindtune was Beyonce's "Halo" again. Dunno, slow tune but faster times.
I could have gone on to run another sub-1hr 10k, but too lazy.

Week summary

OK I'm recording this almost at midnite
Summary of last week:

• Monday 10k, fast, sub-1hr (woohoo!)
• Wednesday 10k, fast, sub 1-hr again (woohoohoo!)
• Friday, supposed to run, but worked too hard.
• Saturday - rained all day.
• Sunday - rained all day again... there goes my planned 22k LSD.
• Today (Monday) - didn't rain, but lazy.. but evening compensated - 1-hr hill run @ Dumbar. Post run wt 146.0# yaay!
  

Just to record Monday's sub-1hr 10k. Dunno whether it was a PR. Have to check my records.

Lap 1a --- 6:22 ----- 6:22 --> 1km, started slow
Lap 1b --- 5:50 ---- 12:11 --> 2km
Lap 2a --- 5:51 ---- 18:02 --> 3km
Lap 2b --- 5:45 ---- 23:48 --> 4km, on track!
Lap 3a --- 5:51 ---- 29:38 --> 5km, sub-30min!
Lap 3b --- 5:54 ---- 35:32 --> 6km
Lap 4a --- 6:07 ---- 41:39 --> 7km,
Lap 4b --- 5:58 ---- 47:37 --> 8km,
Lap 5a --- 5:48 ---- 53:25 --> 9km
Lap 5b --- 5:29 ---- 58:54 --> 10km Blistering dash to der finish!

Wednesday's run was ok too, but 1st lap timing got mixed-up, didn't reset the chrono. So I assume it's a super slow 6:47.

Lap 1a --- 6:47 ----- 6:47 --> 1km, started slow
Lap 1b --- 5:54 ---- 12:41 --> 2km
Lap 2a --- 5:46 ---- 18:27 --> 3km
Lap 2b --- 5:37 ---- 24:03 --> 4km, almost!
Lap 3a --- 5:44 ---- 29:47 --> 5km, sub-30min! On-par!
Lap 3b --- 5:52 ---- 35:38 --> 6km
Lap 4a --- 5:52 ---- 41:30 --> 7km, caught up, on-par!
Lap 4b --- 5:56 ---- 47:27 --> 8km, yeaa! on track!
Lap 5a --- 6:05 ---- 53:32 --> 9km
Lap 5b --- 5:35 ---- 59:07 --> 10km Dash to der finish!

And that's it. Two sub-1hr 10k in a week muahahahaha! (maniacal laughter)

Next race? Dunno. Ada sedikit budgetary constraints. So no outstation trip planned. One race if bring everybody, will cost me around rm300+. So, my next race probably gonna be Penang Bridge. First I thought I train for full marathon and register only at last menit, if ok for full then register full. Then, I realized Ramadhan comes between, and usually, Ramadhan means "reset". So probably doing a 21k for Penang Bridge. Hopefully it's not a fiasco like SCKLM.

And that's it for tonite. Cheerio!

SCKLM Result Part 2

After a week, more stats became available.
My results - below average la... hahaha!

Fast Friday 10k

I'm no party animal.
So Friday after work means nothin to me.
So why not run 10k?
Haha.
Total distance was 12k, but last 2k was a panchited jog & cool-down walk.

Lap 1a --- 6:23 ----- 6:23 --> 1km, started slow
Lap 1b --- 6:08 ---- 12:31 --> 2km
Lap 2a --- 6:00 ---- 18:31 --> 3km
Lap 2b --- 5:51 ---- 24:22 --> 4km
Lap 3a --- 5:53 ---- 30:15 --> 5km, 15secs off a sub-30min
Lap 3b --- 5:47 ---- 36:02 --> 6km
Lap 4a --- 5:57 ---- 41:49 --> 7km, caught up, on-par!
Lap 4b --- 5:46 ---- 47:45 --> 8km, yeaa! on track!
Lap 5a --- 5:54 ---- 53:39 --> 9km
Lap 5b --- 5:41 ---- 59:20 --> 10km Yezza! Dash to der 10k finish!
Lap 6a --- 7:18 -- 1:06:38 --> 11km, panchited jog
Lap 6b -- 12:29 -- 1:19:17 --> 12km, cool-down walk


Woo hoo! Long time haven't done a sub-1hr 10k. Admittedly, I was kinda pushing it. Started slow, but finished strong.

Mind-tune was Beyonce's "Halo". Slow beat but fast time? Kinda surprising.

Post-run wt = 145.8# after hydration. Also, right lower calf is a tad sore.

Oraits.. that's all for tonite.

8k recovery

Recovery run after scklm. All the aches have gone, so let's run.
Didn't have a plan, so whatever gives.
Turns out a fast 5k followed by panchited fat-burning run-walk.

Lap 1a -- 5:57 --- 5:57 --> 1km
Lap 1b -- 5:39 -- 11:36 --> 2km
Lap 2a -- 5:22 -- 16:58 --> 3km
Lap 2b -- 5:34 -- 22:32 --> 4km
Lap 3a -- 6:07 -- 28:39 --> 5km, on par, sub-30mins
Lap 3b -- 6:47 -- 35:26 --> 6km, already panchited
Lap 4a -- 8:16 -- 43:42 --> 7km, with walk break
Lap 4b -- 7:01 -- 50:43 --> 8km.

After SCKLM, what's my next race? Probably Penang bridge run. Probably half-mara again. This year hopefully better experience because the bridge is wider, and the run starts earlier.

I'm gonna stick to my words, only next year will try full-mara, but probably not SCKLM. I'll probably attempt full marathon @ Penang Bridge in 2010 because it's closer to home.

Ok that's all.