Lap Time
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Lap1
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0:21:50
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0:21:50
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Lap 2
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0:22:13
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0:44:03
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Lap 3
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0:22:08
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1:06:11
|
Lap 4
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0:22:40
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1:28:51
|
Lap 5
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0:22:08
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1:50:59
|
Lap 6
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0:22:13
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2:13:12
|
Lap 7
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0:22:47
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2:35:59
|
Lap 8
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0:22:05
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2:58:04
|
Lap 9
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0:21:35
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3:19:39
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Lap 10
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0:21:30
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3:41:09
|
Lap 11
|
0:21:15
|
4:02:24
|
Lap 12
|
0:19:57
|
4:22:21
|
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This was one of those sessions that I must do b4 I taper. It was a must because I thot it would be a good mental training. Each of these 12 BIG laps (3.5km) felt like forever to run. I felt great when I completed 12 laps around this time last year while training for IM2006.
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So far this season, I hv done 10 laps at Precinct 1 twice and logged 3:39:14 and 3:42:58 respectively. My 10 lap split of 3:41:09 today was within that range. Overall time of 4:22:21 was identical (down to the seconds) with same 1x12 set I have done here back in January 2006.
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Set up my water station by the side of the road and started the run at dawn - when the moon was still very bright. Took some pictures of myself to see how I looked like b4 and after 42km.
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Dawn @ Precinct 1
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B4 run; smile-lah.
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Although I ran solo, I was not alone that morning. I counted at least 4 groups of cyclists – Peter Lau & gang, a group on mountain bikes, a Mat Salleh couple (who did some bike/run) & another group of about 8 roadies AND my friend Freddie Tang riding solo.
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My 1st 6 laps felt like forever. Energy level started to dip in Lap 7. Gelled up at end of lap 7 and felt re-charged. Kept tell myself to stop bitching about how many laps I have done thus far and instead concentrated on my pace in the current lap. Felt stronger after Lap 10. Pushed harder in the last 2 laps and finished strong.
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With that I am done with my long runs.
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Nutrition/ hydration for the day - tuna sandwiches for breakfast, 1/2 PowerBar, 1 PowerGel & 2.5 litres of water.
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Water station.
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More bottles in the plastic bag.
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Ahhhhhh....I did not leave anything behind after the run. I cleared up the mess b4 I went home.
3 comments:
good luck Chee!
BTW I love ur water station lah. I normally run with a bottle in my hand. Not convenient at all..
well done bro!
Good luck in Lankgawi. I've not done any long runs for practice this year. S
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