runtobefitahmelu

[runtobefitahmelu]

Day 14 of training. Busy with work and taking care my kids. Lack of sleep therefore i believe my Heart rate is not consistent while doing my runs. Never give up and keep running with your heart. Can't wait to see final result in my 10km run. Target PB is 48min 15sec based on my 2.4km timing. I'm using this link below to calculate my 10km but this link just a rough idea what's you target pb https://www.justrunlah.com/the-2-4km-test-for-vo2-max-calculation/ to calculate my 10km.

Distance : 5km

Pace : 6.56/km

Cadence: 165spm

Avg HR: 158bpm

Max HR: 172bpm

[runtobefitahmelu]

Day 8 of my training. I can see improvement by 14sec and my heart rate within zone 3.

Details

Distance: 4.2km

Heart rate: Average 144bpm

52days to go.

Don't give up and keep it up

[runtobefitahmelu]

40mins of long run with my wife

Details :

Distance: 5.2km

Pace : 7.41/km

Average HR: 139bpm

Cadence: 167spm

55days to go

[runtobefitahmelu]

Day 4 of my training. Never give up and believe in your training plan.

Details

Distance: 4km

Duration: 30mins

Heart rate:Avg HR 143bpm max 156bpm

Cadence: 170spm

56days to go to see any improvement in 10km run.

[runtobefitahmelu]

Day 3 of my training, short fartlek.

10mins of slow jog

14mins of fartlek

6mins of cool down

[runtobefitahmelu]

2nd day of training. Can see improvement in timing and cadence.

Core workout: 3x 1min plank 3x 45sec both side plank 3x 45sec shoulder tap push up

Details:

Time: 30mins

Distance: 3.9km

Heart rate: Avg 143bpm

Cadence: 168sm

#Day2 #58daytogo

[runtobefitahmelu]

Before and after covid 19 lock down. I'm happy with my current fitness. IPPT this coming sun 20th dec. Aim for gold($500)

[runtobefitahmelu]

Read some articles and they mentioned if you wanna run fast, u need to run slow. I understand that running slow helps to develop high capillaries density so that more oxygen deliver to working muscle. Do my own 12weeks running plan for 5days a week to see any improvement in my running, decrease in pace thus heart rate still maintain within 143bpm.

Details:

Time: 30mins

Distance: 3.8km

Heart Rate: Avg 143bpm max 156bpm

Cadence: 160spm

#Day1 #59daystogo

[runtobefitahmelu]

Don't have to be better than someone else. Be better than the old you.

unknown

[runtobefitahmelu]

My personal best timing for 4km !! 👍🏻👍🏻👍🏻

[runtobefitahmelu]

I need to work hard train hard to be a better runner. I wish i could maintain my pace and endure up to 10km run. 😔

[runtobefitahmelu]

Dont give up just run lah.. people will always judge but you have to move on. 🏋🏼🚴🏻