8W21K Running Plan - SUMMER 2021

 W1.1: 4k Jog.

2/6/21. Botanic Gdn. 120:30s R:W. 30:00, 131ahr. Ankle was a bit off.

W1.2: 5k Jog.

3/6/21. UP PCN. 120:30s R:W. 36:11, 138ahr. Ankle was good.

W1.3: 7k Jog.

5/6/21. UP PCN. 120:30s R:W. 48:20, 133ahr. Ankle twinged a few times

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W2.1: 4k Jog

7/6/21. UP PCN. 120:30s R:W. 27:00, 133ahr. Ankle was mildly sore.

W2.2: 5k Jog

8/6/21. UP PCN. 120:30s R:W. 34:28, 137ahr.

W2.3: 8k Jog

11/6/21: UP PCN. 120:30s R:W. 55:31, 135ahr.

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W3.1: 4k jog

13/6/21. UP PCN. 150:30s R:W. 27:06, 131ahr.

W3.2: 2x2.4k, 10min RI

15/6/21. UP PCN. 11:36/11:57. 47vo2max according to Garmin.

W3.3: 8k jog

20/6/21. UP PCN. 120:30s R:W. 55:10, 134ahr.

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W4.1: 4k jog

21/6/21. Failed to do this run. Do 3x10min Trampoline jumps instead.

W4.2: 8k jog

22/6/21. Botanic Gdn. Sub-MAF run. 57:05, 128ahr. Ankle was a bit off first 2-3k.

W4.3: 10k jog

25/6/21. UP PCN. 150:30s R:W. 1:06:42, 133ahr.

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W5.1: 5k jog

26/6/21. Sci Ctr. MAF run. 31:32, 139ahr.

W5.2: 2x2.4k, 10min RI

29/6/21. UP PCN. 10:30, 12:10. 9.9 RPE.

W5.3: 10k jog

30/6/21. Jurong Lake. 450/50m R/W. 1:06:16. 134ahr.

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W6.1: 5k jog

2/7/21. UP PCN. 500m/30sec R/W. Timer was messed up so no timing. Chill effort overall.

W6.2: 8k jog

3/7/21. Botanic Gdn. 500m/30sec R/W. 54:10, 136ahr. Not bad.

W6.3: 13k  jog

5/7/21. Jurong Lake. 1k jog, walk until hr sub 130. 1:28:09, 139ahr.

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W7.1: 5k jog

14/7/21. Skipped the run, did a light ruck and cycle day at the nature park instead.

W7.2: 5k timed run

13/7/21. 24:31, max effort. I am happy with this.

W7.3: 15k jog

12/7/21. Jurong lake. Jog/walk in torrential rain. Ultra style. 2h.

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W8.1: 5k jog

23/7/21. Variation work as my ankle was a bit off (again). Jump rope 20x90s/30s on/off.

W8.2: 5k jog

27/7/21. 33:46 MAF+ run. 140ahr. 33 degC today, struggled with the heat.

W8.3: 21k jog

19/7/21. Pandan Res. Gravel. 2:36:45. 132ahr. Did it 500m jog, slow down to under 125hr. Max hr 138.

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W9.1: 5k jog

27/7/21. Alexandria PCN. 33:46 in very hot weather, MAF Run.

W9.2: 5k jog

31/7/21. Indoor 5k jog. 120s/30s on/off. Easy 34:14.

W9.3: 56k ultra run

28/7/21. 7:15. Ridiculously painful on the joints. Won't be doing this again.

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