shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Although I didn't beat my PB of 2:17 I was pleased with my time of 2:30 because I find the never ending hills towards the end and the morning sun difficult for me. The route was actuall
shamsulazhar:
Haven't run for almost a week, so start of with a simple an easy 5k. #nikeplus
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners I initially planned to do a long run but only came out at 12pm and it the temperature was already about 37°C so decided to do track repeats instead. Target: 10 minutes warmup followed by 5 x 1k
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Long run The target was supposed to be a long run of 19.5km at 6:00/km. I slept only about 3 hours last night so instead managed a very slow run and my ankles was hurting badly towards the
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Tempo run in the afternoon sun in da hoodz. 1.5km warmup followed by 8km at target pace of 5:40/km and ended with 1.5km cool down. Actual tempo pace was 5:33/km.
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Long slow distance. I was supposed to do a 24km long run and as usual I went out a bit late at 10am and as the day progresses the sun became blistering hot. Managed only 16km at a very slo
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Interval workout Target: 10 minutes warmup followed by 10 x 400m at target pace of 4:58/km with 400m rest intervals and ended with 10 minutes cool down. Actual paces: 4:30/km, 4:34/km,
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Long run Target: 16km at target pace of 6:00/km Actual paces: The afternoon sun was just way too hot and my heart rate was in zone 4 even with a slow jog. Probably the high heart rate is
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Interval workout Target: 10 minutes warmup followed by 3 x 1.6km at target pace of 5:13/km and finish with 10 minutes cooldown. Actual paces: 5:11/km, 5:09/km and 5:09/km
shamsulazhar:
Slept only 3 hours last night. Tried to run but my legs felt so heavy. Nope. Not happening. Let's try again another day. #nikeplus
shamsulazhar:
Mesjid Bandar Sri Damansara
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Interval workout Target: 10 minutes warmup followed by 1km at 5:05/km, 2km at 5:16/km then 2 x 1km at 5:05/km and finish with 10 minutes cooldown. Actual paces: 4:59/km, 4:59/km, 4:56/k
shamsulazhar:
#nikeplus I was supposed to do a lot 16km run but was feeling a bit anxious today so just did a simple easy run. Let's get back stronger another day.
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Tempo run Details: 1.5km warmup followed by 9.5km at 5:40/km target pace and finish with 1.5km cooldown. Actual pace: Actual tempo pace was 5:34/km It looks like my main weakness is my l
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Interval workout Details: 10 minutes warmup, 4 x 1.2km at 5:08/km target pace with 2 minutes rest intervals and finish with 10 minutes cooldown. Actual pace: Actual fast intervals pace ac
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners #hm #halfmarathon Type: Long run Details: 21.1km at 6:11/km target pace. Actual pace: Achieved a pace of 6:31/km which is my new PR. Wohoo! I was supposed to do this run last Sunday but subcons
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Tempo run Details: 1.5km warmup then 8km at target pace of 5:40/km followed by 1.5km cooldown. Actual pace: Tempo pace was 5:31/km
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Track repeats Details: 10 minutes warmup, 2 x 1.6km at target pace of 5:13 then 2 x 800m at target pace of 5:03 (all with 1 minutes rest intervals in between) and ended with 10 minutes cool
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Long run Details: 13km at target pace of 6:04/km Actual pace: 5:48/km. This is my first long run in this training plan which I managed to exceed the target pace. It was only 13km anyway
shamsulazhar:
#nikeplus #nike #nikerunning #running #run #instarunners Type: Tempo run Details: 1.5km warmup 3km at 5:40/km 1.5km slow 3km at 5:40/km 1km cooldown. Actual: 3km tempos was at 5:19/km and 5:23/km
shamsulazhar:
#nikeplus Interval workout. 12 x 400m at target pace of 4:58/km with 90 seconds rest intervals in between. Actual average fast interval achieved was 4:37/km so was happy with this workout. #nike #run #running #training #halfmarathon #runner #instarunners
shamsulazhar:
#nikeplus Long run at target pace of 6:11/km. Only managed a pace of 6:43/km. It looks like my legs are getting used to the long runs. I'm no longer getting cramps or ankle pain. Hopefully my endurance will improve so that I can hit my target pace. #nike
shamsulazhar:
#nikeplus Tempo run. 1.5km warmup, 8km at 5:40/km target pace and ended with 1.5km cooldown. Actual pace was 5:38/km. I initially thought that pace was going to be easy but because of the hot sun I just barely made it. Was quite pleased withe the workout
shamsulazhar:
#nikeplus Intervals workout. 6 x 800m at target pace of 5:03/km with 90 seconds rest in between with 10 minutes warmup and cooldown. Actual intervals are :- 4:27, 4:58, 4:49, 4:58, 5:09, 4:55. #nike #running #instarunners #runner #run
shamsulazhar:
#nikeplus Long run of 16km at target pace of 6:03/km. Got very close with 6:04 in Nike+ and 6:05 in Runkeeper. I haven't successfully achieved any of my target for my long runs yet. Failure is good because it shows that I'm pushing my limits. On the posit
shamsulazhar:
Today is rest day. 10 min warmup followed by 4 x eating intervals with recovery in front of the TV followed by 8 hours of cooldown. Tried the Azumio stress check app. Does this app even work? The highest stress level I've ever recorded is at 2%. I guess
