rantOgram

9 Nov 2024 : 10km personal best this morning. Previous best was during the Race Against Cancer in Sep last year.  This time in Yanping, China, I would have to say the climate and temperature has something to do with it... away from the usual hot and humid weather in Singapore at a nice 15 degrees Celcius and fresh morning air beside the Min River (闽江）in Fujian, China . A spur of the moment... in fact the intention was only to do my usual 5-6km. But klick after klick pace was well within 5'30" and so I gunned for it one km at a time to see how far it could be maintained.  The timing was a pleasant surprise but the best part is having improved on all the metrics as well, especially on the heart rate.

October over, still not catching up sufficiently with yearly quota for pushups and squats. Started a 1-month Weighted Dips program without having a bloody clue or clear directions of what to do.  Initially tried to emulate the Fighter PullUp Program but increasing the weight used each week with an increment of 2.5-5kg each successive week. Bad idea! More will be detailed in another writeup on this Dip Program when its completed. But basically things didn't work out as thought and the next couple weeks were fraught with last minute work trips and falling sick. The only positive thing was keeping up with chalking monthly mileage. A little less than Sep which consisted of the bulk of the 30-Days-of-Consecutive-Running. Still, not too bad and overall, begin to see the results of faster pace while keeping to my usual heart-rate-control runs. Got the first set of 4 reps MU on 26 Oct but generally MU wasn't making much progress and I still have to go back to those gym box racks to do ...