Road to Munich 2013: 62 days to go - Tempo

I had a much better run this morning. My pace in Zone 1 HR, though I was not supposed to concern about it has improved a lot from 6:40 ish min/km to about 6:10ish. My HR however was greatly affected by the sun. It shot up every time I was running in sunlight. Like a vampire, I had to stay away from the sun as much as possible by running in the shades of the towers around Porto Arabia.

The programme was to run 8 km, starting with 3 km in Zone 1 HR (152 bpm), 1 km Zone 2 (163 bpm), 1 km Zone 3 (175 bpm), 1 km Zone 2, 2km Zone 1. I found running in Zone 3 was the easiest. My HR was actually lower than 175 when I ran at around 5:10 min/km. Zone 2 was somewhat more difficult as I had to adjust my HR and brought it down from Zone 3. I ran the session very conservatively and ended up with a very low average HR at just 153 bpm. Im not sure if this was a good thing, but I think it is. See what my coach say about it.

Another good news was, my knees felt great even after the HIIT circuit I did last night. I can feel that the training programme tailored by my coach is starting to show the result I wanted.



Garmin details here:

8km tempo Zon 1,2,3,2,1 by Syafei at Garmin Connect - Details

Sure Can One Lah
Syafei

Comments

Post a Comment

Popular posts from this blog

Kamus Loghat Muar / Tangkak

Aku dilahirkan di Muar (Muo kata orang Muar) dan dibesarkan di Tangkak. Walaupun bahasa melayu diambil daripada bahasa Johor/Riau, tetapi orang-orang Muar dan Tangkak mempunyai gaya bahasa yang sedikit berbeza apabila bertutur. Arwah Tok Tan aku misalnya, mempunyai gaya loghat yang 'distinctively Tangkak'. Banyak perkataan-perkataan yang biasa dituturkan masyarakat Muar dan Tangkak yang aku telah lupa. Jadi sebagai tribute  untuk Arwah Tok Tan dan orang-orang Muar / Tangkak, aku akan cuba untuk menyenaraikan sebanyak mungkin perkataan dalam loghat Muar / Tangkak apabila aku teringat. Ampar (sebutan Am-po) = Hamparan, permaidani Anu = Si folan = Dia ke tangkak dengan si anu tu, anak Noh Itik. Basan = pakaian basahan , pakaian harian Berlengas = Badan melekit Bersendor = Berdengkur Berteromba (sebut beteghombe) = Bermain-main, berlari-lari dan bersuka ria (kebiasaan oleh anak-anak kecil dalam rumah), Centong = Senduk Endut = kekasih - Kau dah ada endut ...
Read more

Hujan Emas di Qatar

Image
Lately makin ramai pula kawan-kawan rapat aku di Doha ni yang pulang ke Malaysia for good. Kadang-kadang rasa macam dah tak best pula tinggal di sini bila satu demi satu teman-teman yang rapat pergi. Baru-baru ni Rizal dan Zakiah meninggalkan Doha for good. Rasa sedih sangat, kerana Rizal adalah kawan pertama aku di Doha ni. Dia yang mengenalkan aku pada kawan-kawan Doha yang lain. Aku datang Doha ini pun setelah membaca blognya, 1001 Kisah Melayu Perantau  , yang memberi inspirasi dan keinginan untuk mencuba nasib di Qatar Darul Land Cruiser ni. Good Luck Rizal and Zakiah Kontrak aku dengan Qatargas ni pun akan tamat bulan November ni. Tak pasti dapat sambung ke tidak, kerana aku ni 'project based'. Kalau tak dapat sambung, dan tak dapat peluang-peluang lain di Qatar ni, maknanya aku juga akan menurut jejak langkah teman-teman yang telah mengucapkan 'Maassalamah' pada negeri tumpangan kami ni. Honestly aku suka Qatar. Isteri aku, Hani pun suka tinggal di sini. Kedua-du...
Read more

Dad to be

Image
Hani was constantly nauseated and tired since we got back from our Eid holidays. I suspected that she’s pregnant but she was scared or maybe too nervous to try the home pregnancy test kit. We had a couple of false alarms before. It would frustrate her if it turns out negative. Suddenly I received an SMS from her saying ‘mom to be’. I called her and she did the test at work. I was overjoyed. I broke the news to some of my work colleagues and decided to come home early. I took Hani to Al-Ahli hospital for test and consultation, but the only available slot was in 10 days. We can’t wait that long. So we went to Gulf Laboratory and she had a blood test. We had dinner while waiting for the result. We went to Thai Snack as Hani suddenly had a crave for tom yum. But she threw it all up when we finish eating. We went back to the laboratory and the result came positive. We were elated. I shook hand with the doc. Hani was 6 weeks pregnant. So all this time during Eid she was already pregnant, but...
Read more