Eric's training backyard

28th April 2009

2009-04-28T21:21:00.002+08:00

Venue : NYP stadium
Time : 5.45pm
Workout:
- 3.2km warm up
- 5 x 40m striding
- 300m x 7 sets with 2min walk recovery
1. 58.18
2. 58.95
3. 59.28
4. 58.75
5. 57.10
6. 57.02
7. 55.62

- 200m x 5 sets striding with 200m recovery
- 800m warm down

Total Mileage : 7km

I'm back !

2009-04-23T10:31:00.003+08:00

MIAed for the past few months ... busy with my last semester in NIE

One more paper and a term paper and i can kiss NIE goodbye (at least for one year).

I have expressed my intention to Commando to present the unit for AHM this year so yes , i will be back training again ...

Started running a little and realied how unfit and slow i am now. In fact, i feel that i am worst off then where i was when i started running. Nevertheless, it's not going to dissuade me from making a comeback.

Had a tuesday running session with Diana, SK and Wei De.... we did a tempo run of 6km (supposed to be 8km but i shortened it realising we are not as fit as we thought, haha). Anyway i made a new discovery; I realised that SK has an incredible high max heart rate; 215bpm for 55m sprint!!! I think her potential max heart rate might be around > 225bpm . After a discussion with Suan boon, we felt that she might have a smaller heart which results in small stroke volume and therefore the heart has to beat more counts to make up the difference.

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Measuring running speed

2008-10-03T21:38:00.004+08:00

Measuring running Speed

One of the current physiology lab work look into predicting performance by measuring max velocity over 50m and Sub max effort on the treadmill

To measure the maximum velocity of an individual, it was proposed on the paper to use timing gate as a valid measure. As we have only 5 pairs of timing gates available, they will be placed 5m apart after 25m (according to research, max speed of most individual is achieved around 37m ).

One of my lab mate, Lap Yin feels that a more accurate yet feasible method of achieving the maximum velocity is using video analysis by Silicon Coach. The procedure is as follows:

1. Set up the camera with a vision of 20m (25m to 45m of the 50m run).

2. A person carrying a metre ruler will stand in between the 20m vision to allow for later calibration.

3. Capture the subjects' 50m trials

4. Playback the trials and analysis the data on Silicon coach

5. Using the metre ruler, the captured video will be calibrated. Next, we will predetermined a point(heel of his foot strike) on the subject's body which we will used consistently to mark out the displacement he has covered. Silicon Coach will automatically generate the distance covered and the speed he achieved within that dermarcated distance.

AAR(After action review)

1. Area of improvement

- Better camera can be used to obtain better video quality so ambiguity due to blurred distorted pixel can be further rule out.

- 2 or more synchronised cameras can be used in tandem so we can cover a wider area so we can probably analysis the entire running sequence.

- Use a more prominent marker that can be viewed from far and attached it to a body part (i.e greater trochanter) which has lesser variable movement during running.

Lap Yin and I feel that it is a more reliable measure of maximum velocity as compared to the 5 pairs of timing gates available. However, it is not known if it is a valid measure. Any comments?

Brief introduction of Timing gate

Timing gates are very valuable tools for the exercise physiologist for timing measurement during fitness testing. Timing gates are most widely used for sprint testing, though many systems can be used for other applications such as vertical jump and reaction time.

Uses

There are several types of timing gates made specifically to measure running speed in fitness testing. Compared to the alternative of using a stopwatch, the timing gate provides an accurate and reliable measure of speed.

Using infra-red signal and detectors, the gates record when the beam is broken. Using different configurations, the gates should be able to be used for single sprint, repeat sprints, running back and forth through same gate, and multiple people sprinting in different lanes. Some systems may also come with a timing switch mat to use for vertical jump testing.

Adapted from http://www.topendsports.com/testing/timing-gates.htm

Treadmill vs Outdoor running

2008-10-03T21:31:00.001+08:00

Kineseology (study of the movement of the body) point of view

There is a measurable difference in the muscles being trained on a treadmill than the ones that make you . The major difference tends to be in the calves, which propel the body forward at the end of the stride. The quads push the body forward to some extent, but the majority of the motion comes from lower down. The hamstrings pull the lower leg into a recovery position so that the hip flexors can move the whole assembly back to the starting position. On a treadmill, the brain quickly realizes that the firing of the calves isn't moving the body forward in relation to the rest of the room and that lessing of the energy used won't cause any dimunition of speed. Since the body gradually finds the most efficient way to accomplish any physical task, it slowly shuts down the calves until they're only working at about 35% of what they would outdoors. For people that feel that they work harder on treadmills, it's probably either mental or they have a different gait.

Other possible Explanations

Physically, there may be some slight differences between how your body expends energy running on a track versus a treadmill.

The treadmill belt offers some help by pulling your feet back underneath your body, so you are potentially exerting less energy to move your feet and legs than if you were not on a treadmill.
When you run indoors on a treadmill, you do not have to overcome wind resistance. The lack of wind means you'll spend less energy running four miles on a treadmill than you will running four miles outdoors. However, it may depend on how fast you are running. For the average person, running 5 - 9 miles per hour (mph) will result in little difference. Some studies say outdoor running expends up to 5 percent more calories; if you run faster than 9 mph, running outdoors could utilize up to 10 percent more calories because you are working harder against wind resistance. Other studies say there's no difference. One study demonstrated the way to balance energy use between indoor and outdoor running is to set the treadmill at an incline (or grade) of 1 percent.
Running indoors maintains or offers stable elements. Runners not only avoid wind, but also other potential natural elements, such as cold air, rain, or sand (if you run on a beach), which demand extra energy.
Running on a treadmill versus pavement (the composition of the track surface you run on is unclear) provides a softer surface, making it a little easier for your joints. People with knee pain or soreness might opt for a treadmill versus the road outside for this reason.

adapted from http://www.goaskalice.columbia.edu/3049.html

Update

2008-09-22T23:46:00.002+08:00

I have not been updating my blog for almost 2 months . I have not really been running if u consider once every 9 days of easy running is training.

Been really busy with school work ....last year before i graduate so got to buck up and give my best!

The tonnes of workload is killing me mentally everyday... i have to even go back to school on weekends to finish up my work.

Not all is bad though, this year, My two PE major, Applied Physiology and Neural and Human Behaviour did add some motivation and "life" to my live ... haha

For applied physiology, I just completed a lab on OMNI RPE scale using Pacer test as the mode of assessment to test its validity. I was pretty frustrated with some of my lab mates for not being serious and we have to end up annulling their data. There were also some interesting discussion along the way on the data analysis. Anyhow, I'm looking forward to the next lab which looks into prediction of performance based on a 50m and a 5km run. Essentially, your running performance can be predicted by an assessment of your anaerobic and aerobic system.

As for Neural and Human Behaviour, I am writing a research review on Talent identification and prediction, it is a minimum 15pages review i have to do.

1st August 2008

2008-08-01T22:01:00.002+08:00

Date: 1st August 2008
Time : 8pm
Venue : Woodlands Stadium -- Admiralty Rd West (Big Loop)
Training : Steady run
Distance : 10.80
Timing : 54min
Shoe : Nike Air Zoom Vomero+ 3

30th July 2008

2008-07-30T12:15:00.003+08:00

Date : 30th July 2008
Time : 6.30am
Venue : Upper Pierce -- Lower Pierce
Training : 7.5km warm up run, 6 x 250m slope run, 1.5km warm down
Timing :
1. 55.08sec , 2.49min
2. 52.84sec , 2.52min
3. 48.97sec , 3.10min
4. 48.17sec , 3.53min
5. 48.74sec , 3.59min
6. 49.32sec
Shoe: Nike Free Everyday
Comment : I did this run with my student, Diana. By the way, the slope which we did the sprint on was one of the steepest slope in lower Pierce Reservoir. Running up the slope is no easy feat as it trains on my anaerobic system. You can feel your lactate building up, limiting the range of moment of your quadriceps and gradually slowing you down during the last 20m stretch; what you can rely upon is the adrenaline (epinephrine) that tide you through to the end. It is also a good form of strengthening for my lower extremities.

29th June 2008

2008-07-29T21:54:00.002+08:00

Date : 29th July 2008
Time : 6.40am
Venue : Woodlands Stadium -- Admiralty Rd West
Training : 45 min easy
Distance : 9.5km
Shoe : Nike Air Zoom Triax+ 11

27th July 2008

2008-07-27T14:25:00.002+08:00

Date: 27th July 2008
Time : 6am
Venue : Macritchie Reservior -- Upper thomson -- Pierce
Training : 18km run with fartlek ranging from 1 - 3min
Timing : 1hr 25min
Shoe : Nike Air Zoom Vomero+ 3

25th July 2008

2008-07-25T15:41:00.000+08:00

Date : 25th July 2008
Time : 8am
Venue: Macritchie Reservoir Carpark -- Pierce -- Upper Thomson Road
Training : 17km long easy run
Timing : 1hr 32min
Shoe : Nike Air Zoom Vomero+ 3

23rd July 2008

2008-07-23T21:22:00.000+08:00

Date : 23rd July 2008
Time : 3.30pm
Venue: Tampines Park Connector(Sun Plaza) -- Pasir Ris Park
Training: 57min run with 1min pick up striding (at least 3min jog in between as recovery)
Shoe: Nike Lunar Trainer

Latest Nike Shoes Review

2008-07-22T18:42:00.006+08:00

Reviews of the latest Nike range of running shoes

Description : Nike Air Vomero+ 3
Foot Type : All (except xtreme flat footedness)
Retail Price : $215
Comment: I have clocked around 50km on this shoe and as with Vomero 2, the cushioning is superb; very bouncy. The main update in Vomero 3 lies at the outsole of the shoe. Previously the cushion on the forefoot and the heed is seperated; now they have it connected

which allows a better heel to toe transition during running. I will seriously recommend this shoe to heavy runner as well as those hitting long distance on tarmac or hilly terrain; the cushioning will help to absorb lots of impact for your knee.

Description : Nike Free Everyday
Foot Type : All
Retail Price : $169
Comment: I would like to first clarify, the name of the shoe does not imply it is free.
If you are a fan of Nike, you will know that Nike launch it's first Nike Free shoe around 2 years back. Nike Free is built to mimic bare foot running which apparently helps to improve running performance. If you ask me how and why, my opinion is, when you are wearing a normal running shoe, generally you will strike at the lateral side of your heel then transit to your fore foot before propulsion. However, when running bare footed, the striking point is shifted more towards the centre of your heel; therefore bare foot running helps to strengthen other parts of your leg muscles which you seldom used when wearing shoes which aids in performance.
Anyhow, back to the shoe, I feel that Nike Free Everyday is a superior update from it's predecessor. It offers much more support and stability and I am using it as a lightweight trainer to do my recovery runs as well as tempo runs. Highly recommended to those who wishes to start bare foot running.

22 July 2008

2008-07-22T16:08:00.001+08:00

Date: 22nd July 2008
Time : 7.15am
Venue: Woodlands Stadium -- Admiralty Road West (Small Loop)
Training : 9km Steady Tempo / 44min
Shoe: Nike Free Everyday

18 July 2008

2008-07-18T09:43:00.001+08:00

Date: 18th July 2008
Time: 6.50am
Venue: Didi's house -- Admiralty Road West
Training: 50min easy run
Shoe: Nike Air Vomero 3+

17 July 2008

2008-07-18T00:21:00.003+08:00

Date : 17 July 2008
Time: 5.45pm
Venue: Nanyang Polytechnic Stadium
Training:

a) 3.2km warmup
b) 300m * 5 , 200m * 4
- 51.21s , 2.05min
- 52.12s , 2.05min
- 54.72s , 2.05min
- 55.93s , 6.09min
- 56.16s , 4min

- 35.80s , 2.21min
- 35.02s , 2.21min
- 35.52s , 2.22min
- 35.25s , 2min
c) 3 rounds soccer field warm down

Shoe: Nike Lunar Racer

16th July 2008

2008-07-16T11:24:00.002+08:00

Date: 16th July 2008

Session 1
Time: 6.20am
Venue: Woodlands -- Admiralty West Road (Small Loop)
Training: 50min easy run
Shoe: Nike Free Everyday

Session 2
Time: 4.45pm
Venue: NYP stadium
Training:
a) 3.4km warm up
b) 9 * 80m uphill sprints
- 16.28 , 52.59
- 16.14 , 55.53
- 16.09 , 58.25
- 15.57 , 55.36
- 15.27 , 57.50
- 15.08 , 56.65
- 15.02 , 57.96
- 14.90 , 57.38
- 15.71
c) 1.4km warm down

11 july 2008

2008-07-16T11:22:00.002+08:00

Date : 11th July 2008
Time: 4.45pm
Venue: NYP
Training :
1.6km warm up
600 * 5sets
- 2.26min, 1.55min
- 2.32min, 2.03min
- 2.25min, 1.42min
- 2.28min, 1.23min
- 2.29min

Shoe: Nike Katana Cage III

10 July 2008

2008-07-10T22:53:00.000+08:00

Date: 10th July 2008
Time: 5.45pm
Venue: NYP stadium -- Pierce Reservoir
Training: 85min long run
Shoe: Nike Lunar Trainer

9th July 2008

2008-07-10T13:34:00.001+08:00

Date: 9th July 2008
Time: 6.40am
Venue: Woodlands Stadium
Training: 25min easy run
Shoe: Mizuno Creation 8

7th July 2008

2008-07-10T13:29:00.002+08:00

Date: 7th July 2008
Time: 4.30pm
Venue: NYP Stadium
Training:
1. 2 rounds 1.6km loop (3.2km)
2. 200m * 6 recovery approx 2min 20sec, walking 200m
- 35s
- 34s
- 34s
- 34s
- 35s
- 34s
3. 100m * 4
4. 2 rounds 1.6km loop (3.2km)

Shoe: Nike Katana Cage III

3rd June 2008

2008-07-03T23:37:00.002+08:00

Date : 3rd June 2008
Time: 6pm
Venue: NYP Stadium
Training: 1.6km *2 warm up jog (21min)
600m @ 1.52min pace lane 4 * 4 sets
Shoe: Nike Free Everyday
Feeling: My quads are feeling a little sore from yesterday's run. Nevertheless, manage to complete today's run without much trouble with Diana. Today my main purpose is to run with Diana and pace her through her training and to supervise Kethy in her training.
First tryout wearing Nike Free Everyday, feels like a normal trainer. It was a much improved version off the first Nike Free i tested when it first launched. I love the cushion it offers and the smooth heel to forefoot transition during the run.

2nd July 2008

2008-07-02T21:59:00.002+08:00

Date: 2nd July 2008
Time: 6pm
Venue: NYP Stadium
Training 1: 20 rounds track
Time: 45min

Training 2 : 1.6km warmup
10 x 400m (1.55min +- 3sec) Lane 2

Total Distance: 13km
Shoe: Nike Zoom Air Vomero 3+ (New)

25th June 2008

2008-06-25T00:08:00.003+08:00

Date: 25th June 2008 / Tuesday
Time: 4.10pm
Venue: NYP stadium
Training:
a) 1.8km warm up
b) 8 * 220m sprinting up slope
c) 600m warm down

Shoe: Nike Katana Cage III

Macpherson vs Keming Friendly part 2

2008-06-23T22:52:00.004+08:00

Decided to upload this video too... 100m boys

The leading boy is call Khaniskha from Sri Lanka. Bulky he may look but he is very powerful ...

23rd June 2008

2008-06-23T22:37:00.001+08:00

Date: 23rd June 2008
Time: 5.06pm
Venue: NYP Stadium
Training: 45min easy run on the field + 6 x 25m striding
Shoe: Bare footed

22nd June 2008

2008-06-22T23:21:00.002+08:00

Date: 22nd June 2008
Time: 8.20pm
Venue: Woodlands Stadium -- Admiralty West -- 3km loop
Training : 73min run
Distance: 14.4km
Shoe: Nike Triax 10+

Feeling: I did one of the best run ever since I gotten injured.... I started out with no tightness and heaviness. After a few km of slow warm up run, I just pick up pace and cruise comfortably. I have a peek at my Nike wrist band , I was running around 4.36min/km ...not a very fantastic pace but i felt great.

20th June 2008

2008-06-22T23:18:00.001+08:00

Date: 20th June 2008

Time: 8.30pm
Venue: Woodlands Stadium -- Admiralty West Small Loop
Shoe: Nike Triax 10+
Training: 9km

2008-06-18T01:11:00.005+08:00

Thanks to Sumiko from Keming Primary, my kids are able to have a trial run before the national inter primary school track and field meet. I started training this batch of kids on around 3 and a half months ago during mid Feb. I have training with them once a week and some breaks in between due to PH or exams but I am very satisfied with most of their progress.Check out the first two girls nearer to the field.

The chinese girl, Kan sin, is the only oldest female student who attends all my training. Though she does not has the flair for running, she never skips training and tries to finish all the training routine I assigned to her.Next beside her is Grace from Nigeria. She is only 8 years old! Yes, she is only 8 and she is one of the rare talent i spotted in Macpherson primary school . I still remember I saw her running about with her friends during one of my training session. She was running at incredible speed with excellent gait movement and the amazing thing is she can negotiate a bend without slowing down. I immediately went up to her to invite her to join my team. After 3 months plus of training, she is the fastest girl in my team, winning all levels, as well as my primary 4 boys. The teacher has enrolled her to participate in D division (for primary 4 and below) which means she is competing with competitors older than her. Nevertheless, I have utmost confidence in her talent as well as my training. I am polishing up her block start and her finishing touch so she will be close to perfection.

11th June 2008

2008-06-11T00:19:00.004+08:00

Date: 11th June 2008
Time: 5.30pm
Venue: NYP Stadium
Shoe: Nike Air Triax 10+
Training: 1.6km warmup; 10 * 400m lactate threshold training with 100m recovery jog; 1.6km warmdown

1) 2min with 61 sec recovery
2) 2min with 57 sec recovery
3) 1min 52sec with 63 sec recovery
4) 1min 46sec with 71 sec recovery
5) 1min 52sec with 60 sec recovery
6) 1min 51sec with 58 sec recovery
7) 1min 50sec with 64 sec recovery
8) 1min 52sec with 3min recovery
9) 1min 52sec with 61 sec recovery
10)1min 57sec

I ran along with Diana throughout the entire session. I calculate her lactate threshold pace from her recently 5.8km race with a finish time of 28.06. Breaking down the timing into 400m, she is running around 1.56min per lap therefore estimating a good LT pace will be around 1.52min per lap. I ran along side with her but taking lane 5 instead so i have an extra 49m to cover which i hope made me work harder to near my LT pace.

6th June 2008

2008-06-06T23:19:00.001+08:00

Date: 6th June 2008
Time: 6pm
Venue: Toa Payoh Stadium
Training:40min slow run
Distance: 7.5km
Shoe: Nike Zoom Air Vomero 2+

5th June 2008

2008-06-05T20:12:00.004+08:00

Date: 3th June 2008
Time: 9.30am
Venue: Macpherson Primary School
I did some sprints and plyometrics along with my students.

-------------------------------------------------------------
Date: 5th June 2008
Time: 7.45am
Venue: Toa Payoh Stadium
Training:
1) 10min warmup run
2) Lactate Threshold Training
12 x 400m
- 1min 44s (Recovery 59s)
- 1min 43s (Recovery 55s)
- 1min 44s (Recovery 51s)
- 1min 43s (Recovery 59s)
- 1min 40s (Recovery 51s)
- 1min 44s (Recovery 51s)
- 1min 44s (Recovery 51s)
- 1min 42s (Recovery 51s)
- 1min 42s (Recovery 51s)
- 1min 43s (Recovery 48s)
- 1min 45s (Recovery 51s)
- 1min 45s
3) Ran 2 easy laps plus some sprints

Shoe: Nike Katana Cage 3

I went to Toa Payoh stadium early to do my own training before my students arrives for their familiarisation run. My initial intention was to do easy 45min run but decided to hit a lactate threshold workout. I settled for 10 x 400m and a 1min 44s pace which is lab tested to be my point of lactate inflection. After completing 10sets, i was amazed by how comfortable my body felt considering I have not done any proper workout for 3 months so I added 2 more sets. It was a good workout, feeling strong after the 12sets.

2nd June 2008

2008-06-02T08:49:00.001+08:00

Date: 2nd June 2008
Time: 6.25am
Venue: Woodlands Stadium -- Admiralty West(Small Loop) -- Woodlands Stadium 3 laps
Training 61min slow run
Distance: Approx 10km
Shoe: Nike Vomero 2+

I won't be updating my runs using Nike sportband for a while as it is faulty. Apparently it wasn't water managed to seep in and damage my display so it isn't that "splashproof" afterall. Anyway Sacha has promised to replace one for me...

30th May 2008

2008-05-30T09:28:00.002+08:00

Date: 30th May 2008
Time: 6.20am
Venue: Woodlands Stadium
Training: Long Slow Run
Timing: 40min
Distance: 6km
Shoe: Nike Lunar Lite Trainer

My right shin felt especially tight today, probably due to the drills and plyometric I did with my students yesterday.

28 May 2008

2008-05-28T08:02:00.002+08:00

Date: 28th May 2008
Venue: Woodlands Stadium -- Admiralty West Road -- Woodlands Stadium
Time: 6.15am
Training: 60min easy run
Distance: 11km
Shoe: Nike Air Triax 10
Feel: felt expectionally great today; did not feel any morning tightness on my legs especially my Anterior shank which often gave me problem.

25th May 2008

2008-05-25T21:54:00.005+08:00

Date: 25th May 2008
Time: 7.15am
Venue: Macritchie Reservoir
Training: Long Slow Run
Timing: 1h 24min
Distance: 16km

Been a while since I last run at Macritchie as well as running a 10 miler and the fact to run with Zhiyong. I managed to achieve a negative split but my gait was rather sluggish towards the last few km; probably due to the fact I have not been running that far for so long.

Anyway it's my Mentor, Uncle Lim Lian Hock 58th birthday today. Together with Zhiyong, we bought him a Goldlion wallet from Metro and celebrated his birthday at AMK Blk 527 Market. I know it sounds a bit off... celebrating birthday at a market but it has been a norm for us.... haha

20 May 2008

2008-05-20T23:20:00.003+08:00

Date: 20th May 2008
Time: 9.45pm
Venue: Woodlands Stadium -- Admiralty West (Small loop)
Training : 10km run (8km steady run, 2km warm down)
Shoe: Nike Triax 10+

17th May 2008

2008-05-17T23:27:00.002+08:00

Time: 7.30pm
Venue: Woodlands Stadium -- Admiralty West (Big Loop)
Training: Long run with farklek (6 short pickups between 60sec to 2min)
Time: 63min
Distance: 12km
Shoe: Nike Air Triax 10+

Wanted to do just a slow run initially but felt good today, my running mechanic was more fluid and legs felt lighter and stronger so i did a couple of short pickups in between my run.

14th May 2008

2008-05-14T08:58:00.001+08:00

Time: 6.25am
Venue: Woodlands stadium -- Admiralty West Small loop -- wld stadium 4 rounds
Training: 63min easy run
Shoe: Nike Air Triax 11+

2008-05-13T15:41:00.002+08:00

12th May 2008
Venue: NYP -- Pierce Gate
Time: 6.15pm
Training: 65min easy
Shoe: Nike Air Triax 11+

----------------------------------------------------------------------------

11th May 2008
Venue : Woodlands -- Didi's house -- Admiralty West
Time: 7.30pm
Training: 55min easy
Shoe: Nike Air Triax 11

9th May 2008

2008-05-09T07:26:00.002+08:00

Time : 6.20am
Venue: Woodlands Stadium Loop + 5 rounds Track
Training : 34min slow run - approx 7km
Shoe : Nike Air Vomero 2+

---------------------------------------------------------------------

I wanted to try out my Nikeplus wristband on my estimated 3.2km loop. I was so shocked that it only clocked 2.68km and it took me 20.30min ....which means I am doing 7min 38sec/km. That's like super duper slow !

With utter misbelief and feeling unjustified, I jog to the stadium and starting doing loops to check my calibration. I realised that for every 400m I ran, it clocked only 320m, OMG!
If you have been following up my posts, you should know that i have just calibrated it yesterday and it is supposed to be more accurate...
Anyway one possible reason I could think of is the different shoe used. I was wearing a Nike Triax yesterday and Vomero today. Triax is a more responsive shoe that Vomero or should I say Vomero offers much more cushioning that Triax which might have resulted in the difference.

8 May 2008

2008-05-08T18:16:00.003+08:00

Venue: Woodlands --Admiralty West Road(Big Loop) & 2 rounds stadium track
Time: 4.30pm
Training: 12km (11.2km + 0.8km) Long Slow Run
Shoe: Nike Air Triax+
Avg HR : 165bpm
----------------------------------------------------------------------

I ran my normal long run route with the Nike+ WristBand; interestingly it reflected 12.04km at the end of the run which i feel was overestimated. So I went to the stadium and did a calibration by running 800m. It shown 860m instead anyway which is 93% accuracy with reference to the actual distance. I'm going to try running on track again on my next run to check it's consistency after calibration.

By the way, I did a screen shot of what will be recorded in the Nikeplus.com

(After calibration, the distance should be only around 11.2km)

Cool right! It actually shows the pace I clock every km as well as the total distance, pace, time and calories burned. In addition, I am able to name the run which I did, naming it as (Long Slow Run)

My New Nike+ SportsBand

2008-05-08T12:16:00.004+08:00

I attended a talk on Nike+ SportBand in the morning and I've won myself a free set by getting the most answers right in a post presentation review form. (Courtesy of Sacha, Nike)

It is a cool running tool that records my running pace, time and calories burned when i engaged in a run. What sweetens the package is the logging of my runs on their web portal(www.nikeplus.com) and I will be able to track and review the runs I have done over a period of time.

7th May 2008

2008-05-07T21:32:00.000+08:00

Venue : Woodlands -- Admiralty West
Time : 8.30pm
Training : 50.30 min easy run
Shoe : Nike Air Triax +

5th May 2008

2008-05-07T21:30:00.003+08:00

Time : 9.30am
Venue : AMK -- Bishan
Training : 45min easy run
Shoe : Nike Air Triax+

29th April 2008

2008-04-29T21:34:00.002+08:00

Date : 29th April 2008
Time : 6.30am
Venue : Woodlands Stadium
Training : 30min easy run

I ran merely 30min today as I have windsurfing course from 9am - 5pm.

Training plan for the next 2 weeks

2008-04-27T10:21:00.001+08:00

I have lay off from training after my Singapore Standard Chartered Marathon last year with a timing of 3h 06min. I wanted to give my body and especially my left ankle a good break for full recovery. For your info, I had a second degree sprain last year around July, it was a nasty sprain with at least 4 ankle ligaments partially torn. As my have two sports module (basketball and soccer) ongoing during that period of time, I have to brace it up and carry on with my lesson.
I make a silly decision to run a marathon which aggravated my ankle injury, therefore I was left with no choice but full recovery.Anyway, I have gained an incredible 6kg since January (4 months ago) till now but one good thing that come out of it is my ankle is more or less back in shape.

As with the increased in weight and decrement in fitness, it will be foolish to hit some intervals on the track. What I have plan to do for the next two weeks is to engage mainly in long slow runs not more than an hour and to engage in some activities like badminton, basketball, etc which requires fast explosive movement.
The long slow run with help me to lose some weight and to gradually condition my ligaments, tendons, muscles and bones for the latter training. My rationale for not hitting more than an hour now is to minimise muscle soreness as well as to overload my system too much too soon.
Next, by including a diversity of explosive sport elements in my training helps to train and strengthen my fast twitch fibers and structural element(elasticity). This can similarly be done by engaging in short burst of run (50m - 80m), the idea here is to utilise the ATP-PC (alactic) system by keeping the energy output high within 10sec. A recovery of 30sec - 60sec will be suffice as no lactic will be form within this interval and 50% of the phosphocreatine stores will be restored by 30sec.

27th April 2008

2008-04-27T09:59:00.000+08:00

I did not run yesterday but I played 2hr of basketball cum badminton. Through the activities, there was so much friction that I suffered a big tore blister.

Anyway I did a run this morning. My extra weight , my blister as well as the morning stiffness slowed me down significantly.

Time:6.30am
Training: Long Slow Run
Distance: 57min - Approximately 8.5km
Heart Rate: Average 148bpm
Shoe: Nike Air Zoom Vomero 2+

Weight 2 and a half hours after run and breakfast: 69.6kg

Lactate Threshold

2008-04-26T01:21:00.000+08:00

Pictures taken during my physiology class.
I volunteered to have my lactate threshold tested.
My lactate infection point is at 13.7km/h which equates to 1.45min for 400m.
Ventilatory point at lactate infection point hovers around 178bpm - 183bpm.
VO2max was tested at the end of the test, the result yield was 66ml/kg/min.

25th April 2008

2008-04-26T01:05:00.000+08:00

Date : 25th April 2008
Time: 7.45pm
Route: Woodlands Stadium - Admiralty West Road
Training: Long Slow Run
Distance: 51min (Approximately 8km)
Intensity: Average Heart rate @ 155bpm
Shoe: Nike Triax 11+

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Body mass as of 26 April 2008 - 71.3kg