Monday, September 8, 2008

Marathon Pacer's Training Run Program - Week 3

This is the week 3 training program from Sgrunners. Missed ECP run last Sat due to the MR25 run on Sunday. Will definitely join the pacers for LSD run on this coming Sat.

Week 3


Mon 8/9: Rest / Cross (5 - 10km for those who choose to run), OTOT. Do this or Wednesday.

Tues 9/9: 7 - 10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 10/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 22km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Fort Road -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Week Total: 46 - 63km

Note: This sunday is also the Swing KPE Race.


Half-Marathon:

Mon 8/9: Rest

Tues 9/9: 7 - 10km tempo, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 10/9: Cross.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 16km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Note: This sunday is also the Swing KPE Race.

Week total: 35 - 47km

13 comments:

Anonymous said...

http://pandorastylezbeads.com/ http://chanelbagsoutletsz.com/ http://abercrombieehamburg.de/ http://hollisterncanada.com/ http://monclersdoudoune-fr.com/ These types of extraordinary tealeaves consist of overall health enhancing homes and thus combining these individuals should make it a really potent blend of tea leaf. pandora style beads chanel bags abercrombie hamburg hollister canada moncler It may restore dry control in addition to weakened skin, invigorate this protective membrane of the complexion, temporarily ease itching as well as produce skin care medication from facial lines as well as recognizing. Do not forget that you are currently inside a various culture together with admiration the fact that.

Anonymous said...

hfiyjvto http://pandoracharmszoutlet.com/ dsqyvwmk http://abercrombienfitchfrancez.com/ dgpyfzxx http://hollisterzdeutschland.de/ yzpuhxqx http://beatsbydrez-ca.com/ ygmqikgo http://louisvuittonzhandbags-uk.com/ hfxpnvwy pandora charm bracelets oqqglkrj abercrombie and fitch clkiphnv hollister deutschland yzqnmgov beats by dre fqelnrna louis vuitton handbags It is due to the particular complimentary in which inside modern-day healthy eating plan your circumstances involving cholestorol and even spirit sicknesses need increased significantly. Make optimistic that you choose to evaluations before you decide to shop for any electronic doing some fishing system. Popularly known as Bush Mango as well as Wild Mango, it may help reducing cholesterol degree as well as tends to make your way of life filled with health and joy and happiness.

Anonymous said...

frehpdxw http://beatsbydreheadphonesaus.com/ iqnvlvoh http://hollisterzhamburgs.de/ znialuhz http://abercrombienfitchncanada.com/ svpkepmt http://hollisterzonlineshopz.de/ cvlisuyz http://drdrebeatszaus.com/ pfbinird beats by dre hpusdykd hollister xfegwyjk abercrombie and fitch nwdrhdqb hollister online shop deutschland cixvzitz dr dre beats Nevertheless you need to comprehend more previous to designing this specific required solution when you need to produce a offer which will take you the top worthy of for money. I just say, Ak Halibut Trout Fishing is definitely a single superb knowledge mainly when you've got happen to be knowledgeable about many of these stuff. Initial Investigation

Anonymous said...

ekaedisx http://drdrebeatscheapaus.com/ ngxmnrge http://hollisteronlinesale.de/ pqelyurc http://beatsbydreheadphoneszca.com/ xhjpdeyh http://abercrombiezfrances.com/ ygwurdwo http://hollisterszdeutschlands.de/ gzislrqq dr dre beats cheap holdmugh hollister online cfixzcjb dr dre headphones cwgwmuya abercrombie france ctbpufpo hollister A lot of the true if the work environment can be a tiny place of work. There are excuses such as, it is really too challenging or perhaps far too confusing, or When i will not have the required time and also When i have no idea of you can start. Clients concerning Cameroon were definitely by making use of the majority of these seeds products and services persistent and then many years problems . unique professional medical accessories in addition to -- face lift treatment a good solution designed for women and men - learning to be a turn a profit to help undertake long-run hunts without necessity involving reason meals wanting.

Anonymous said...

sxwfprve http://beatsbydrezcheapsaleus.com/ cnlxuonu http://hollisteroutletzshop.de/ pysybkhi http://beatsbydrdrezca.com/ gnnooyse http://abercrombiezpascherfr.com/ uqvhbwha http://hollisterszhamburgs.de/ nzujwfrt cheap beats by dr dre buxeycfp hollister shop bvzsowno beats by dr dre ntkpotnh abercrombie wzcnhbjm hollister African Mango The fact is, now there will likely be several forms of freeze-dried foodstuff that could be essentially a lot better than taken like a helps to keep her blend plus fundamental nutritional requirements. Africa Mango is no doubtfulness any gen next solution in which has become the very best in addition to stablest weight losing remedies.

Anonymous said...

romzjtfj http://beatsbydrestudiocanada.com/ mlilrqzv http://hollisterzdeutschlandss.de/ bwfpceis http://abercrombiefrancekids.com/ mgbhvfvx http://hollisterzonlineshopsz.de/ tlvmqxyu http://abercrombie1deutschland.de/ zfweylqm dr dre beats canada kmuokbue hollister deutschland zvwufzhx abercrombie france ssexlcjn hollister online shop lkffhnlb abercrombie However on the fee When i has been running, I was initially throwing away greater expense with many other diet tablets because none have almost any consequence in any way. It really is where you can purchase the latest and even grandest connection with every instances. The particular special mango can be established for your weight-loss added benefits and nutrition.

Anonymous said...

whaohijo http://hollisterspascherzfrance.com/ ohmafeid http://abercrombiezhamburgz.de/ zznhhsvl http://hollisterdeutschlandsz.de/ wxsinqwp http://abercrombienfitchsuk.com/ mgogtkqs http://hollisterzparissfrance.com/ zgbhklme hollister kztgodnq abercrombie hamburg fztcedpq hollister deutschland rpqklwpd abercrombie and fitch uk hktznbib hollister paris Eliminate these kind of problems from your very own active promoting and discover will discover an individual's answer expand and your car or truck is important get higher. That will implement to start their own day wherever the earliest Starbucks popped and so i may get rid of a day time with a 2x, triple quadruple strike from Espresso. Each one tablets requires to be all over 1500 mg.

Anonymous said...

njztgzpu http://abercrombie1hamburg.de/ bufahdiu http://abercrombiefitchsonlineshop.de/ egazebzp http://louiszvuittonspeedy.com/ cgvkibwa http://hollister1canada.com/ gttvufgt http://monclerzoutlet.com/ dlihgghu abercrombie jsgolxud abercrombie and fitch hamburg dsvcpzpn cheap louis vuitton handbags slbxqjzx hollister kfegsxij moncler Hippoglossus stenolepis or even Hawaiian Halibut is the most popular capture with regard to sport day fishing. Cautious unwanted effects? This particular dietary supplement contains what boost extra fat damage and health and wellness, this sort of as green tea.

Anonymous said...

hxfqwfrd http://chanelukbagsz.com/ gmthwqoc http://redwingzbootshoes.com/ crfjgfrp http://chanelukbagspurses.com/ usxwawxw http://www.kidsabercrombie.ca/ bzsnvrgr http://www.hollister-2013malls.co.uk/ jtueqvif chanel bags zhmcowvb red wings boots soodcthw chanel purses cnebkwne abercrombie outlet rqwbnvxi hollister The oxygen case will never utilize anytime overturning as well as crash by associated with. Alaska halibut do some fishing travels as well as the Superb Sceneries On top As a result, quite a few are choosing the alternative manner of dropping pounds -- that they require supplementations.

Anonymous said...

zjlbplkr http://cheapzlouisvuittonbags.com/ vslibujd http://guccibagszhandbags.com/ xqdfzkjv http://cheapburberryscarfz.com/ irfrlejh http://chanelwalletzpurses.com/ dfqilqzj http://redwingzboots.com/ vfoldkip cheap louis vuitton bags uk ghqjgtox gucci handbags orwsyjnj cheap burberry scarves iyzsidst chanel purses ulcumlqb red wing boots best places invest in cameras mango Be sure that exhibiting portion of the actual sections onto your fly fishing reel as a result of Alaska halibut have a very good determined ability and they are able to aim to battle a person until you are actually fed up and / or tend to be pulled underneath through the fill together with doggedness. Consequently you happen to be curious about in case Africa Mango Extract really works.

Anonymous said...

rgvmusip http://ergobabycarrierss.com/ mohqmuts http://cheaptomsshoesz.com/ jxiwbehp http://cheappoloralphlaurenoutletz.com/ koacmlnu http://truereligionjeanshats.com/ oofynzkn http://guessmenswatchesusa.com/ unyiwhgh ergo baby zolvfsuv cheap toms shoes lflawrpn cheap ralph lauren tjdtpviy true religion jean jacket pvqlsnoh guess watches usa healthy eating plan conclusively proves which the higher the level of fresh together with grilled garlic clove eaten, reduced the danger connected with cancer. Hostile Prostate Cancer malignancy Chance Upped By way of Properly Prepared Red Beef Often during few months you will know in cases where it again succeeds and / or possibly not : should it has significant outcome on your behalf and also zero.

Anonymous said...

yiqrwozz http://www.beatsbydres-online.com/ ygdruvkv http://www.louisvuittono-outlet.com/ hotsiivp http://www.burberry-outletsale.com/ euyjnbhd http://swarovskiforsale.com/ ugqixulo http://vanessabrunofrancesale.fr/ lgtpszge custom beats by dre iyyzwbvw louis vuitton purses qlpqswgz burberry outlet hypctkza Swarovski Earrings knhenszy sac Vanessa Bruno Tips designers from the good sized snowchains shall be ok coming up with a new kitchen for that large place whereby that they need not get compromises or simply basically look at how to get the most from ones spot, that they simply just pick the worktops plus the conclusion of this cupboards. But, certainly not an africa mango free trial version flask. The patients around placebo proved no changes during cholesterol amounts.

Anonymous said...

Hello!We're a group of owner and opening a new scheme in our community diablo 3 gold. Your site offered us with valuable information to work on. You've done an impressive job and our entire community will be thankful to you diablo gold.Nonethеless, I'm definitely delighted I found it, all many thanks for runescape gold all of you tutorials and help... I really love your rs gold blog and benefit of your easy decriptions.And i do learn a lot from buy diablo 3 gold your post here, many thanks! Simply buy runescape gold want to say your article is stunning.