Road to Munich 2013: 68 days to go - Fartlek

Second run session this week. I was still struggling in getting used to HR training. The plan was to run at zone 1 HR for 2-3 minutes plus fartlek up to 175 bpm for 20-30 sec. I was still unable to run a steady pace at the required HR i.e 152 bpm. It was either too low or too high with a slightest change of pace. I also need around 1 minute of walking to get my HR down to 152 after each fartlek, while it took around 30 sec to get to 175 bpm from 152. My HR monitor was less erratic this evening with only one anomaly spike recorded.

Again Strava did not get the pace of each split right.



The more accurate data from Garmin Connect can be retrieved from the following link:

8 km Zone 1 HR Fartlek by Syafei at Garmin Connect - Details

I will be having a short 'fun run' with my coach tomorrow. Perhaps she could asses if I have been doing it correctly. Till then.

Sure Can One Lah
Syafei

Comments

hidupyanghidup said…
Salam Syafei,
I'm Dzul from Shah Alam. Proud of 2girls and coming soon (boy...InsyAllah in Oct).Inspired by your stories in this blog. I did also registered for Tokyo Marathon 2014. Although I've started running 3 years ago, I'm yet to achieve as what you did. I'm more into a HM & FM finisher (cukup2 makan meeting the cut off time, more like social/ tourist runner chit chatting with stranger runner, taking photos). But your stories has shift my paradigm. Now my objective has changed and I'm aiming to achieve sub 2 for HM and sub 5 for FM. My challenge now is to follow my training plan with my growing up kids and family commitment. Sometimes I have to skip training (or tak training langsung).

Thanks


Salam Aidilfitri,
Dzul
5 August 2013 at 18:10
Mohd Syafei Ahmad said…
W'salam Dzul

Obviously running marathon for fun is still better than not running at all. But to me if you want to do something, do your best so you wont just wasting your time and you can pride yourself with the achievements you have made.

Dont aim for sub 5, come on even Oprah Winfrey did sub 4:30. If you follow a training plan properly, there's no way you cant do that, barring any injuries * touch wood.

I have 3 kids all under 3 years.. i usually train late at night or very early when they are still in bed. All that challenges will strengthen you mentally and physically.

Good Luck

Syafei
6 August 2013 at 12:34
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