5k PR and Weekend Base Ride
Friday was supposedly a rest day for me but since the parents are in town and they wanted to do a ECP slow walk, I thought I just joined them for a while.....while I do a short 5km. I've always wanted to better my 5km speed/time but haven't the chance to do so during the past many weeks due to 'marathon commitments'. I can't say if I'm fully recovered or anything but its sure worth a shot and let's face it : Its 'only' 5km!
Started strongly and maintained below 5:00 min/km pace.....I guess I was a bit overzealous and the first 2km was about 4:40min/km. This took me out pretty good and the next 3km pace was to suffer. Fortunately on the average, pace was 4:58min/km and hence got me a time of 24m50s thereabout. This is a PR, beating my last best by about 50s. I had quite a fair bit of aches after this on my butt and legs in general!
Saturday was planned as a long ride day. Basically after a month plus of non long distance riding plus the accumulated fatigue from the Marathon + training, I need to put in the base miles again on the saddle. Target was to do a steady and comfortable pace for 100km or more. The plan was to do the Coastal-Loyang loop 3 times plus to and fro ECP.....estimated distance 104km. This is a super boring loop but does offer good training route with some 5% slopes albeit a bit short and long straights along the airport coastal road.
It was pretty tiring....although I did not push, I do feel that I am out of shape. After 2 loops on my own, saw Ben waiting for me for the 3rd loop at the start of Coastal road and I just told him that I'd stay behind him. He pulled decently, despite still recovering from his mc laden week at about 32-33km/h until the slopes. Met up with BP and some of the PC guys later on who were taking a breather after the slopes. Ben and I took the expo route back and had a quick drink at Siglap before heading back. Total mileage, just 95km.
The butt hurts after 2hrs on the saddle!
Started strongly and maintained below 5:00 min/km pace.....I guess I was a bit overzealous and the first 2km was about 4:40min/km. This took me out pretty good and the next 3km pace was to suffer. Fortunately on the average, pace was 4:58min/km and hence got me a time of 24m50s thereabout. This is a PR, beating my last best by about 50s. I had quite a fair bit of aches after this on my butt and legs in general!
Saturday was planned as a long ride day. Basically after a month plus of non long distance riding plus the accumulated fatigue from the Marathon + training, I need to put in the base miles again on the saddle. Target was to do a steady and comfortable pace for 100km or more. The plan was to do the Coastal-Loyang loop 3 times plus to and fro ECP.....estimated distance 104km. This is a super boring loop but does offer good training route with some 5% slopes albeit a bit short and long straights along the airport coastal road.
It was pretty tiring....although I did not push, I do feel that I am out of shape. After 2 loops on my own, saw Ben waiting for me for the 3rd loop at the start of Coastal road and I just told him that I'd stay behind him. He pulled decently, despite still recovering from his mc laden week at about 32-33km/h until the slopes. Met up with BP and some of the PC guys later on who were taking a breather after the slopes. Ben and I took the expo route back and had a quick drink at Siglap before heading back. Total mileage, just 95km.
The butt hurts after 2hrs on the saddle!
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