An okay for week with two quality sessions: a 5.4k road race (JP Morgan Corp Challenge) and a long run in the weekend.
The JP Morgan Corporate Challenge was advertised as 5.6k but the distance turned out to be a bit short according to my Garmin and other runners who wore Polar footpod. The race was a charity event and attracted around 12,000 office people who ran, jogged, and walked the course in the CBD.
After 2.7k warm up, I went to the start line at 5:30 and it was packed already. Managed to bump some people and stood about 5 meters away from the start. Was squeezed in the waiting pack for a long 30mins. Weather was overcast and good. At 6:00 pm the race started. Km 1 was very crowded with runners, both fast and slow zoomed like there was no tomorrow. I had to zig zag left and right to pass people (split 3:51). Km 2 was still crowded and I wasn't feeling that comfortable at this point, perhaps the body was still adjusting to the pace (split 3:52). The turnaround was at 2.4k, the lane now became clear. Felt much better encouraged by office colleagues who saw me running as we ran past Singapore Flyer (split 3:51). Km 4 was uneventful as we ran back towards Padang (split 3:52). I had a side stitch in the next km and had to slow down a bit to get the breathing right in order to get rid of the stitch. Also lost a couple of seconds as I overan the Espalanade turn (split 3:56). Passed the 5k mark in 19:24 and I tried to save my energy in order to kick in the last 200m. But after a couple hundred meters I alrady saw the finish banner, so the course was slower than I thought. Saw the clock 20:4xx and sprinted to finish in 20:54.
In general, I was reasonably happy with the run given the fitness shape that I am in. I think I could have run it a bit faster.
The rest of the week were all easy, short runs except a 20k long run with a 8k tempo in the middle on Sunday.
Monday (concrete) :
35 mins Easy (av 5:24) incl 6 x 00:25 strides on grass
Tuesday (treadmill) :
40 mins Easy (av 5:19)
Wednesday (road race):
2.7k warm up
5.4k race in 20:54
4.0k cool down
AM: 20 mins Recovery (av 6:13) on grass
PM: 30 mins Elliptical
AM: 40 mins Easy (av 5:20, av HR 143 bpm)
PM: 20 mins Easy of hills on treadmill, 1.5-7.0% grade (av 5:18)
45 mins Easy (av 5:10, av HR 145)
Sunday (bike path):
20k Long Run in ~1h:38m (av 4:56) incl 8k tempo @ 4:22 min/km (av HR 170)
Total 70k for the week, 245k for the month, 1113k for the year