tag:blogger.com,1999:blog-25031175689304867832024-03-22T10:27:19.709+08:001 Degree 20SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.comBlogger152125tag:blogger.com,1999:blog-2503117568930486783.post-45349693219656303702014-12-19T06:21:00.001+08:002014-12-19T06:21:42.366+08:00ippt trg - 19dec1410 sets of 10 pushup + 20 crunches + 15 squats in 10 minutesSnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-27795109235986626052014-12-17T13:37:00.001+08:002014-12-17T13:37:57.387+08:00Start of IPPT TrainingWork Out on 16 Dec 14<br />
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1 set of 5 chin-up + 10 push up + 15 squats, followed by 9 sets of push ups| + 20 crunches + 15 squats.<br />
I have replaced chin-up with crunches as I do not have enough arm power for the time being...<br />
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Will work on the arm power so that I can do more chin-up on 2015.<br />
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<br />SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-31175933076191346322014-06-12T16:41:00.005+08:002014-06-12T16:41:57.499+08:00updated running addresshi there, i have moved to a new blog for running related matters. pls access the link via <a href="http://mrnmrsrunthetown.blogspot.com/" target="_blank">http://mrnmrsrunthetown.blogspot.com/</a><br />
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thanksSnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-81053309790492337582014-04-19T08:48:00.003+08:002014-04-19T08:51:41.077+08:00My Running Plan for 2014<div style="text-align: center;">
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A List of Running Races that I am participating in the year 2014.</div>
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2 Mar 14</div>
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Participated in Half Marathon. Completion</div>
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Time 2:11hr</div>
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<a href="http://www.run350.com/" target="_blank">http://www.run350.com</a></div>
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27 Apr 2014</div>
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Participating in Half Marathon</div>
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<a href="http://www.sundownmarathon.com/" target="_blank">http://www.sundownmarathon.com/</a></div>
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31 May 14</div>
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Participating in Marathon </div>
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<a href="http://www.pocarisweatrun.com/" target="_blank">http://www.pocarisweatrun.com/</a></div>
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8 Jun 14</div>
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Participating in 10km</div>
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<a href="http://goldcoastmarathon.com.au/" target="_blank">http://goldcoastmarathon.com.au/</a></div>
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6 Jul 14</div>
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Participating in Marathon</div>
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<a href="https://www.safra.sg/Participate/Singapore-Bay-Run.aspx" target="_blank">Singapore-Bay-Run</a></div>
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31 Aug 14</div>
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Participating in Half Marathon</div>
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<a href="http://www.newtonchallenge.com/" target="_blank">Newton Challenge</a></div>
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Participating in 30km and above</div>
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<a href="http://www.marathonsingapore.com/" target="_blank">Singapore Marathon a.k.a. Standard Chartered Marathon</a></div>
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7 Dec 14</div>
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Participating in Marathon</div>
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SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-48998128429358042822014-01-01T05:24:00.001+08:002014-01-01T05:24:09.290+08:00Running in 2013<div class="separator" style="clear: both; text-align: center;">
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Happy new year to All.</div>
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2013 is not a bad running year for me despite of picking up running in Aug.</div>
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Only took part in 2 runs in 2013, One is a good gauge of my fitness level in Sep (Army Half Marathon - 3hr 30min). And the other is a current gauge of my fitness level after 4 months of training (Standard Chartered Marathon Singapore - 5hr 24min).</div>
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Anyway, looking forward to the running events in 2014!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL8UqE4tnAf3fd4crH4mAzShPqdqLCmI3tqkTRo9AnKr9t73Fc7kbPS9B2gObuoIvClUaT0BsbiFw9VobCtZoK7kFYh93O0tVOBaVUWsYRBka-vpShOtYsgVK6eVrKQi_o5fJTmyWLILk/s1600/Screen+Shot+2014-01-01+at+5.13.32+am.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL8UqE4tnAf3fd4crH4mAzShPqdqLCmI3tqkTRo9AnKr9t73Fc7kbPS9B2gObuoIvClUaT0BsbiFw9VobCtZoK7kFYh93O0tVOBaVUWsYRBka-vpShOtYsgVK6eVrKQi_o5fJTmyWLILk/s320/Screen+Shot+2014-01-01+at+5.13.32+am.png" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoyOSft1VJOm_DU1WAGUgOTZc0a1SeJ2YGLaZ_Vm2HV3K1IKl8YXyPSnMXwV3P4Ga0sz40YxJOD9_OJmTYBKeD50-gkmkh3lHU2MR2o37txOA3dq5mF9aB4SBUFQaXHBc9gRuSTuDFvhw/s1600/chart+(3).jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="370" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoyOSft1VJOm_DU1WAGUgOTZc0a1SeJ2YGLaZ_Vm2HV3K1IKl8YXyPSnMXwV3P4Ga0sz40YxJOD9_OJmTYBKeD50-gkmkh3lHU2MR2o37txOA3dq5mF9aB4SBUFQaXHBc9gRuSTuDFvhw/s640/chart+(3).jpeg" width="640" /></a><br />
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~screenshots taken from endomodoSnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com2tag:blogger.com,1999:blog-2503117568930486783.post-53720126171107165062013-12-31T21:41:00.000+08:002014-04-14T21:48:52.733+08:00Personal Best for Standard Chartered Marathon Singapore 2013<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicJa0gJdKJ1J2Px3S7i9pxptHNBXeGBJGLvz26bZMQKjmBf88sFj1nN-ypevFvvY8wZVFOqkolGVosloMfOBfg1TVOPmzlCwbsvJvHu3fu1QrNqhrc6_6NXKLsr6dr__65yyCezdU1sn0/s1600/scms14.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicJa0gJdKJ1J2Px3S7i9pxptHNBXeGBJGLvz26bZMQKjmBf88sFj1nN-ypevFvvY8wZVFOqkolGVosloMfOBfg1TVOPmzlCwbsvJvHu3fu1QrNqhrc6_6NXKLsr6dr__65yyCezdU1sn0/s1600/scms14.jpg" height="82" width="640" /></a></div>
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This is my Personal Best (PB) for my marathon. This is attributed to the good organisation and good weather that day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLiUXkg7peCzWbr8kixYqaK-r7LwOaxh80DLD8YTgAolyRKtKPy1tD1qmt16vRT4UUagmK1Pnee7pFgcnlYdgTXRmer1Yoml8OOZlH6pGbJ7IbJmNVpKg7S561oX9ik5U3XG-wkG3q5oY/s1600/Screen+Shot+2014-04-14+at+9.16.37+pm.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLiUXkg7peCzWbr8kixYqaK-r7LwOaxh80DLD8YTgAolyRKtKPy1tD1qmt16vRT4UUagmK1Pnee7pFgcnlYdgTXRmer1Yoml8OOZlH6pGbJ7IbJmNVpKg7S561oX9ik5U3XG-wkG3q5oY/s1600/Screen+Shot+2014-04-14+at+9.16.37+pm.png" height="151" width="640" /></a></div>
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Photos taken on the actual day<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5M9pRChig6XJDUX8BCUvUNIMLi6XCO7xJcYoZdbU1JkJF674WCkje868wAzhwsxB3qeR-pFatoJT5KEagOrk9753uvdja2rb83vzIe1crYtGgU2AbzA9Vi4kzSPKwZk7npGCrJas2SIg/s1600/1470135_10152111109661614_303029104_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5M9pRChig6XJDUX8BCUvUNIMLi6XCO7xJcYoZdbU1JkJF674WCkje868wAzhwsxB3qeR-pFatoJT5KEagOrk9753uvdja2rb83vzIe1crYtGgU2AbzA9Vi4kzSPKwZk7npGCrJas2SIg/s1600/1470135_10152111109661614_303029104_n.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running Gears for my wife and I</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhioT4Qai7nP0jwasGeg_7cq7QrGUHASCNuGAuNBP6dN7HiIJFq2pXSLfzht4rxgvKM5rasS8Ph4QjwP2Ur3JwiA4n0kZTmeYmMBRvlBEkdLvF32x1wz4F2c3MJhsp2TVfZ0T3fnixenm8/s1600/1398137_10152113190946614_1834429176_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhioT4Qai7nP0jwasGeg_7cq7QrGUHASCNuGAuNBP6dN7HiIJFq2pXSLfzht4rxgvKM5rasS8Ph4QjwP2Ur3JwiA4n0kZTmeYmMBRvlBEkdLvF32x1wz4F2c3MJhsp2TVfZ0T3fnixenm8/s1600/1398137_10152113190946614_1834429176_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Selfie at Home</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSJyzBNDGr4T8TzHyksS2YD4Hs0w_qiQ7MAO6L0ptYsm-rbR5dQ2LZI0Lqri7zN3SHGKZbcAsG1D7TSVTii_AZ3UmPUts0Ule300LEEzO3c-_nwotEMMQgGASKPNxjy00C_7AowQ-vUO0/s1600/1456642_10152111926466614_347771576_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSJyzBNDGr4T8TzHyksS2YD4Hs0w_qiQ7MAO6L0ptYsm-rbR5dQ2LZI0Lqri7zN3SHGKZbcAsG1D7TSVTii_AZ3UmPUts0Ule300LEEzO3c-_nwotEMMQgGASKPNxjy00C_7AowQ-vUO0/s1600/1456642_10152111926466614_347771576_n.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At 42km Start Line (Orchard Road) </td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWMIGc5upx8FwbF4CGR9gDERuXVQzIl2qPgKm8Q3w-QBN8FKIOJuO5ZBPZsUVg9_3M66S1yaBEgRe9r2RbznUTbxqyUg849VEE0VPhvlaVh2-7AeXsByvHfWiOvyvw-bpUqjmODIKdwzw/s1600/1400510_10152112838266614_1409710007_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWMIGc5upx8FwbF4CGR9gDERuXVQzIl2qPgKm8Q3w-QBN8FKIOJuO5ZBPZsUVg9_3M66S1yaBEgRe9r2RbznUTbxqyUg849VEE0VPhvlaVh2-7AeXsByvHfWiOvyvw-bpUqjmODIKdwzw/s1600/1400510_10152112838266614_1409710007_o.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At 42km Startline</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVkIhyaOrWcwVDK5MBLWFP06Rbg9fCIZENkPS1-W8ae1BQG3xysG_yIDtf97SiMG2D7nrZnCZljX8ehNhVmJSAvO3rGk_80pX0lThrZtj79SJBIUY9YKjTm9Pd9oOAxCCznT90f2Ba5Oc/s1600/1425307_616194498428826_1619826821_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVkIhyaOrWcwVDK5MBLWFP06Rbg9fCIZENkPS1-W8ae1BQG3xysG_yIDtf97SiMG2D7nrZnCZljX8ehNhVmJSAvO3rGk_80pX0lThrZtj79SJBIUY9YKjTm9Pd9oOAxCCznT90f2Ba5Oc/s1600/1425307_616194498428826_1619826821_o.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Around 34km </td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwK3602NOPd71QZjnAqV2C4wP2xkMo45KPFW3u8hFpnVJUZz8pSY9S1gdcnn7SMuGgDeUjGI3zbh5Z-G7hxcrWiQDj-4_CpPCkRTM7dLhe_hwBSUWfQwAyePtzQShdy_b1x8JDqqUOpYQ/s1600/1462705_616194471762162_1637186652_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwK3602NOPd71QZjnAqV2C4wP2xkMo45KPFW3u8hFpnVJUZz8pSY9S1gdcnn7SMuGgDeUjGI3zbh5Z-G7hxcrWiQDj-4_CpPCkRTM7dLhe_hwBSUWfQwAyePtzQShdy_b1x8JDqqUOpYQ/s1600/1462705_616194471762162_1637186652_o.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Around 34km</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDsPIq_1FWp266lHq6ob8GCh1NIcn4gDW958XE0wUHqct_fJbDv2oB9LEPuJvpjPzc-ane4G6KsmV4vMzNoB6szP4DeYV02FbhAKgEDh-C_zyB6bi7O_hMyPnovtigatsCvZQhN3bjZ9w/s1600/1487780_616194631762146_157464558_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDsPIq_1FWp266lHq6ob8GCh1NIcn4gDW958XE0wUHqct_fJbDv2oB9LEPuJvpjPzc-ane4G6KsmV4vMzNoB6szP4DeYV02FbhAKgEDh-C_zyB6bi7O_hMyPnovtigatsCvZQhN3bjZ9w/s1600/1487780_616194631762146_157464558_o.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Around 34km</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiWsy4sfMmLd-ul1xd17NoB7qPRK_map77eDz2k7IoeiQnMlslnqr-70JVUq4OFoVxodd-9-91S1lM0vXy5K037THbsH5UMMCH1InSgM7T-7vvGXZKH8FUf2f7MRsctSp67aHBvoVjYdc/s1600/964312_10152112839846614_1851380340_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiWsy4sfMmLd-ul1xd17NoB7qPRK_map77eDz2k7IoeiQnMlslnqr-70JVUq4OFoVxodd-9-91S1lM0vXy5K037THbsH5UMMCH1InSgM7T-7vvGXZKH8FUf2f7MRsctSp67aHBvoVjYdc/s1600/964312_10152112839846614_1851380340_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">FM Completed</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1hMhgk34RFP97d9ahva4BOpsNuIujSLhIzqejtnK6jMi4VB_7vwhGB1rYgDzMSwZon-Mo2mENXAhYfoBqhyphenhyphen2CfC64lsgRnHro1I4S59miMcQYAgXr4YB4yc-OIg28SJe2XMlciAe5eeI/s1600/1401549_10152112839761614_1096866769_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1hMhgk34RFP97d9ahva4BOpsNuIujSLhIzqejtnK6jMi4VB_7vwhGB1rYgDzMSwZon-Mo2mENXAhYfoBqhyphenhyphen2CfC64lsgRnHro1I4S59miMcQYAgXr4YB4yc-OIg28SJe2XMlciAe5eeI/s1600/1401549_10152112839761614_1096866769_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">FM Completed</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCoeTvA3m35oRwIDUzsa0-8Jw5vGimOcXKx-299Mo3mmByYmeSWHt7tGODyRH8Nhs7naWFk9nVZSaH8wJiLjF1luRAAry70fSwmrn1rY7678oolTw64ak1SRZrKhsqZ8EfT8WHNQNk_d8/s1600/1398212_10152112839301614_2087644557_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCoeTvA3m35oRwIDUzsa0-8Jw5vGimOcXKx-299Mo3mmByYmeSWHt7tGODyRH8Nhs7naWFk9nVZSaH8wJiLjF1luRAAry70fSwmrn1rY7678oolTw64ak1SRZrKhsqZ8EfT8WHNQNk_d8/s1600/1398212_10152112839301614_2087644557_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">FM Completed</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtXVTA6s3jvAko81mFXFZRPVVSdOFK09MOB2L2VsvuGL4o2bhUIH4gGHXSRrI9a9MiDxYMCG-u-2NurKMAYM5vQY69QAIVf5NmozOvy2Cs6tQjtXUoHlIJL9KbAg2IfQ_4nA2stRei-pg/s1600/1397060_10152112840016614_2073670009_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtXVTA6s3jvAko81mFXFZRPVVSdOFK09MOB2L2VsvuGL4o2bhUIH4gGHXSRrI9a9MiDxYMCG-u-2NurKMAYM5vQY69QAIVf5NmozOvy2Cs6tQjtXUoHlIJL9KbAg2IfQ_4nA2stRei-pg/s1600/1397060_10152112840016614_2073670009_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">FM Completed</td></tr>
</tbody></table>
SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-65744470617904765782013-11-29T05:56:00.002+08:002013-11-29T05:56:48.208+08:00Things to Do 2 Days before SCMSSCMS will start in less than 2 days time, this is perhaps the time you should prepare yourself mentally and physically for the race. here are some things that i do before the marathon. you might wanna see and adapt to your preparations.<br />
<br />
1. Carbo-loading. It is important to load enough carbo into your body for the next two days. try to take in more carbo and less fats/protein as carbo is the main energy for the body. See link for more info - http://www.runnersworld.com/nutrition-runners/fill-er?page=single<br />
<br />
<br />
2. Hydrate! Stopping drinking achohol/soft drinks and start drinking sufficient water (H2O). this will hydrate your body for the race. always remember to drink moderately. a friend of mine told me once that we should drink 10% of your body weight.<br />
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3. Grooming.<br />
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- Go for a Haircut. there are a lot of photographers taking photos of you running your marathon. you definitely wanna looked the best in these photos.<br />
<br />
- Trimming your nails today MIGHT prevent injuries to your nails during a 42km run, especially so if you are wearing a 'tight' fitting shoes. also try to prevent trimming your nails the day before the race, trimming them 2 days again would give you ample time to recover if you accidentally cut into your flash while trimming.<br />
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<br />
4. Sufficient Sleep for the these 2 nights. It is nearly impossible to sleep on the night before the race, especially when you need to wake up at 3am on race day to prepare for the race. Do sleep more tonight so that you do not feel so tired on the race on sunday.<br />
<br />SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-31184863540552334152013-11-28T00:00:00.000+08:002013-11-28T00:00:04.527+08:00Understanding the 8 stages of Marathon RunningHi everyone,<br />
<br />
It is important for you to understand the 8 stages of marathon running.<br />
By knowing the different stages, you will be able to understand that all of us will experience the same psychological changes, thus thus be able to overcome the difficult moments faster.<br />
<br />
Do enjoy the video :)<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/3ItnxJLAOeY" width="560"></iframe>SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-2211159620917440972013-11-27T20:09:00.001+08:002013-11-28T21:20:37.697+08:00SCMS 2013 - Race Entry Pack Collection (28 to 30 Nov 2013)Hiya,<br />
<br />
One of the important thing to do in the next 3 days is the collection of the race entry pack.<br />
<br />
Do remember to bring alone your registration slips and identity card if you are collection for yourself.<br />
<div>
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P/S - Expect congested roads and insufficient carparks during this period (Both the REPC and SITEX 2013 are on-going at the same time). For people who are driving to collect your race entry pack, i suggest you to reach Expo before the operating hours for SITEX.<br />
<br />
<br />
REPC (more info @ http://www.marathonsingapore.com/race-entry-pack-collection/)<br />
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<table cellpadding="0" cellspacing="0" class="tableStyle" style="background-color: white; border-collapse: collapse; border: 1px solid rgb(218, 218, 218); color: #3f4554; font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 21.59375px; width: 580px;"><tbody>
<tr><td id="forTableText" style="border: 1px inset rgb(218, 218, 218); padding: 2px 30px;" width="146"><strong>Date</strong></td><td style="border: 1px inset rgb(218, 218, 218); padding: 2px;" width="296">28 November - 30 Nov 2013</td></tr>
<tr><td id="forTableText" style="border: 1px inset rgb(218, 218, 218); padding: 2px 30px;" width="146"><strong>Time</strong></td><td style="border: 1px inset rgb(218, 218, 218); padding: 2px;" width="296">10am - 9pm daily</td></tr>
<tr><td id="forTableText" style="border: 1px inset rgb(218, 218, 218); padding: 2px 30px;" width="146"><strong>Venue</strong></td><td style="border: 1px inset rgb(218, 218, 218); padding: 2px;" width="296">Singapore EXPO Hall 7</td></tr>
</tbody></table>
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SITEX 2013 (more info @ http://www.sitex.com.sg/)<br />
<table cellpadding="0" cellspacing="0" class="tableStyle" style="background-color: white; border-collapse: collapse; border: 1px solid rgb(218, 218, 218); color: #3f4554; font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 21.59375px; width: 580px;"><tbody>
<tr><td id="forTableText" style="border: 1px inset rgb(218, 218, 218); padding: 2px 30px;" width="146"><strong>Date</strong></td><td style="border: 1px inset rgb(218, 218, 218); padding: 2px;" width="296">28 November - 1 December 2013</td></tr>
<tr><td id="forTableText" style="border: 1px inset rgb(218, 218, 218); padding: 2px 30px;" width="146"><strong>Time</strong></td><td style="border: 1px inset rgb(218, 218, 218); padding: 2px;" width="296">11am - 9pm daily</td></tr>
<tr><td id="forTableText" style="border: 1px inset rgb(218, 218, 218); padding: 2px 30px;" width="146"><strong>Venue</strong></td><td style="border: 1px inset rgb(218, 218, 218); padding: 2px;" width="296">Singapore EXPO Hall 4b, 5 & 6</td></tr>
</tbody></table>
<br />
<div>
BTW, REPC is held in conjunction with the Singapore Sports and Fitness Expo (more info @ http://www.sse.com.sg/), this is where you could buy your fitness products (e.g. fuel belts, energy gels and apparels) all under one roof.</div>
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Singapore Expo Hall 7</div>
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Queue outside Hall 7 @ 0950am on 28 Nov 13</div>
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REP Collection Queues</div>
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REP Collection Booth</div>
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Collecting the REP</div>
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Testing of the running Bib</div>
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My Friends and I</div>
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My Wife and I</div>
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Sports and Fitness Expo</div>
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'Pacers' Booth</div>
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SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-62454478777438929362013-11-27T18:34:00.003+08:002013-11-27T18:37:26.409+08:00Keep Calm and Run a Standard Chartered Marathon<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3d1kHV_0bFXktKJhaR82vJvJVN7AOoZZBOAXClO41jB0ii7IHYL9zRCfGYyD0JEeJe4g4gK4kvqIQtdFgYZjVHLBdbhvNj3uno-sHQYeMkjtGGVMNd59JHdY_BaudqKvq0dpZEjS0w_4/s1600/Screen+Shot+2013-11-27+at+6.26.43+pm.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3d1kHV_0bFXktKJhaR82vJvJVN7AOoZZBOAXClO41jB0ii7IHYL9zRCfGYyD0JEeJe4g4gK4kvqIQtdFgYZjVHLBdbhvNj3uno-sHQYeMkjtGGVMNd59JHdY_BaudqKvq0dpZEjS0w_4/s1600/Screen+Shot+2013-11-27+at+6.26.43+pm.png" /></a></div>
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Wohoo!!! 3 more days and we will be running a marathon!!! So are you ready??? :)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijvqy4xkqd-qT-nRWpKbMEMdXz2-oVgmrhl4zb_T-Dms1amZClxzzLdcUxChiWhyphenhyphen6yuONYhTNa1-zrRf1Tx0riHGEHlxu0pXatS_3dCz2GObE9ucWMXBEFuWItkXNN3A8HPhSizmzqveM/s1600/keep-calm-and-run-a-marathon-58.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijvqy4xkqd-qT-nRWpKbMEMdXz2-oVgmrhl4zb_T-Dms1amZClxzzLdcUxChiWhyphenhyphen6yuONYhTNa1-zrRf1Tx0riHGEHlxu0pXatS_3dCz2GObE9ucWMXBEFuWItkXNN3A8HPhSizmzqveM/s320/keep-calm-and-run-a-marathon-58.png" width="256" /></a></div>
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For the first time participants of SCMS or running a marathon, do remember to do your final preparations in the next 2 days.<br />
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Just in case you are clueless what you should do, I will be sharing some tips so that you can prepare yourself better for the next few days.<br />
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For the time being, do KEEP CALM and we will RUN a MARATHON together :DSnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-90885517494163533762013-01-14T22:39:00.003+08:002013-01-14T22:43:15.658+08:00I am Back!!!Was out of action fo the past 6 months due to some personal (study + work) and family commitments (illness and house shifting).<br />
I have just started my running regime and I hope I can pick up my running again.<br />
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anyway, my organisation upgraded the BMI standards and I need to cut 6kg of my flesh in order to pass... time for more exercise and less food in order for me to pass the requirement.<br />
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my stats for 2013 is as listed but i hope i can be better by june 13.<br />
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ht - 1.74m<br />
wt - 81kg<br />
2.8km running speed - 19min<br />
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<br />SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-42627397931848430562012-05-28T21:13:00.002+08:002012-05-28T21:13:28.773+08:00Sundown Half Marathon on 27 May 0030hr1st run (sundown half marathon) after my examinations... looks like fitness is easily lost when i don't train totally... need to work harder from now onwards...<br />
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<br />SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-63637476128568608072012-01-02T12:36:00.001+08:002012-01-02T12:41:33.366+08:00Running LoggersTotal Mileage I have ran in 2011 - 917.5km (an average of 2.5km daily).<br />
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For those who wish to log their physical activities, below are some online logging websites that you might want to consider <br />
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<a href="http://traininglog.runnersworld.com/landingpage.aspx?cm_mmc=Mag_URL-_-2007_Sept-_-Tool-_-Training%20Log">runners world</a><br />
<a href="http://www.runningahead.com/">runningahead</a><a href="https://www.polarpersonaltrainer.com/">polar watches</a><br />
<a href="http://connect.garmin.com/">garmin watches</a><br />
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<br />SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-77304897945932185502011-12-20T12:53:00.002+08:002011-12-20T13:12:41.753+08:00Total Immersion Level 1Well, TI Level 1 lessons focused on understanding the mistakes/habits of every individual swimmers and relearning the correct body positions and strokes. It comprises of 1 x 3hr session, 4 x 1.5hr swim tutorial, and 1 x 2hr theory session.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQi85Qpe9KOiLTyn5unrboYoCmAb9EX6_yWS0iui3J4InWxhoxlQHXGdfHj2J2s4EglC8qF-eR5_7Y-WyCOVFqvZGUQtOnyssFFiLRDu1vFHOMeMTV8fTouSnuY3viwdeNK-QI3PdLwS8/s1600/337327_329237080421587_150341594977804_1314008_291065589_o.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQi85Qpe9KOiLTyn5unrboYoCmAb9EX6_yWS0iui3J4InWxhoxlQHXGdfHj2J2s4EglC8qF-eR5_7Y-WyCOVFqvZGUQtOnyssFFiLRDu1vFHOMeMTV8fTouSnuY3viwdeNK-QI3PdLwS8/s400/337327_329237080421587_150341594977804_1314008_291065589_o.jpg" width="400" /></a></div>
For this session, more time were spend to examine the swimmers mistakes/habit in depth.<br />
The coach (KIM) also paid a lot of emphasis on core balancing, relaxation, the efficient positions and strokes. Let me list down the drills that I have been thru I,<br />
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1. Video playback of every individual swimmer to understand our current swimming style<br />
2. Contrast and Compare between tense and relax position<br />
3. Superman Glide<br />
4. Superman Flutter<br />
5. Laser Lead Flutter (front and 45degree)<br />
6. Skating and Gliding<br />
7. Zen skating<br />
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p/s - I will only do a review after i have finished the entire level package. :)SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-85999053541495475942011-12-20T12:35:00.001+08:002011-12-20T13:15:39.371+08:00Total Immersion Introductory Training Session<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMPhfQfKNEb998N7JIGQTFfEAt_DfGrbtj37cEVWevYiX3TeVnt2rf7R5OmHicfPo0oNIZCMmuU3OGUhwO0jZ0eb5m_qZGw1QmzHQflyd01Wx2DI1_NvK2ypnejx6o9CXxFlAoD-iQvu0/s1600/SCMS2011+009.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMPhfQfKNEb998N7JIGQTFfEAt_DfGrbtj37cEVWevYiX3TeVnt2rf7R5OmHicfPo0oNIZCMmuU3OGUhwO0jZ0eb5m_qZGw1QmzHQflyd01Wx2DI1_NvK2ypnejx6o9CXxFlAoD-iQvu0/s400/SCMS2011+009.jpg" width="300" /></a></div>
Hearing good very comments by Eric Chua abt Total Immersion (TI), I decided to sign up the 1hr introductory training session during SCMS 2011 Race Pack Collection... p/s - and i signed up the level 1 swimming package a week later during the TI seminar.<br />
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On 18 Dec morning, I went for the introductory training session. In my opinion, this is supposed to be a cheap and quick introduction to TI swimming but the session turns out to be otherwise. Let me list a few of the good things abt the introductory training session,<br />
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1. Sufficient Training Aids - the video links were sent to students a week ago so that the students can understand the TI way of swimming before the workshop. Also, there was a free 2hr swim seminar conducted that gave me a even better clarity on TI swimming. <br />
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2. Instructor to Student Ratios was Excellent - Fish Tang was the Chief Coach with 3 other coaches assisting him to teach 3 different groups of students (around 4 per group and based on swimming abbility).<br />
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3. Skill-focus (and not time focus) - This was supposed to be an hour session but the practical session lasted abt 1.5hrs - only after all the drills were taught and practiced by the students.<br />
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Anyway, i am not here to promote the school but just wanted to log down my relearning journey. Here are some drills that was taught during the session. <br />
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Mushroom float - aim to learn how to relax the body to achieve 'natural' boyancy</div>
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Skate and Glide - aim to learn the most efficient way of glide in to water effortlessly</div>
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Switching - aim to learn how to switch to the other skating position using gravity and core muscle</div>SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-62097855370617582272011-12-10T19:02:00.001+08:002011-12-11T08:49:03.928+08:00Marina Bay Area Run on 10 Dec 11<br />
Lucas, Ian, Vincent and I went for a leisure run around marina bay area this morning. Originally, this was supposed to be a fun run around the Marina Bay Reservoir (3.2km) but we ended up running to the Fort Canning Service Reservoir instead (~7km). Thought the entire run, we visited several places that we have never 'run' to before (i.e. Marina Bay Sands, Helix Bridge, Marina Float, Esplanade, Merlion, Parliament House, Registry of Marriage, Fort Canning & Clark Quay). It was indeed a scenic and enjoyable run. :)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsU1mpwo_5WXAawU2Hflyu4wkB1K4dmRpezV6qC2Tgbw2YnmtzHLpmb5A0fz38KQA6U7xL80lDUjxcjlHMgJrs5z_cg-eRMEEzo8ptOy-q7uP4mcj0sT6PBzLbZsHKxp6Qo_61VHbhV8Y/s1600/Screen+Shot+2011-12-10+at+10.58.23+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsU1mpwo_5WXAawU2Hflyu4wkB1K4dmRpezV6qC2Tgbw2YnmtzHLpmb5A0fz38KQA6U7xL80lDUjxcjlHMgJrs5z_cg-eRMEEzo8ptOy-q7uP4mcj0sT6PBzLbZsHKxp6Qo_61VHbhV8Y/s640/Screen+Shot+2011-12-10+at+10.58.23+AM.png" width="636" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Marina Bay Running Route (7km)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPb9Pmtqgnymqu8R6UheHlG2VaTsZNaAGN68KSbqLg-IeU_PD9v3VSW1ErLlp_CLa3p6Z_ysVOFq1L3dyV13jaOBamPxEZgM7v9WMrldomcWuDp1miPgBhDMhnsYxpHISK5oaJ13MnKFk/s1600/MBS+Run+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPb9Pmtqgnymqu8R6UheHlG2VaTsZNaAGN68KSbqLg-IeU_PD9v3VSW1ErLlp_CLa3p6Z_ysVOFq1L3dyV13jaOBamPxEZgM7v9WMrldomcWuDp1miPgBhDMhnsYxpHISK5oaJ13MnKFk/s640/MBS+Run+1.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Marina Bay Reservoir (Before Dawn)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguXBh9SqJKtzMn8ARFvl9aTe2LnKcqaNAYkdl0IGQgUNGfKv6i9Qwi2T9BvPnmDdviDoOhHIBJJ3wLjmIFUVqp8S7kjnNLTuj4yJOQ4XLrOaEIzUzq3m3da17JOPb8g8CAaYqXXSEhnGQ/s1600/MBS+Run+4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguXBh9SqJKtzMn8ARFvl9aTe2LnKcqaNAYkdl0IGQgUNGfKv6i9Qwi2T9BvPnmDdviDoOhHIBJJ3wLjmIFUVqp8S7kjnNLTuj4yJOQ4XLrOaEIzUzq3m3da17JOPb8g8CAaYqXXSEhnGQ/s640/MBS+Run+4.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running through Helix Bridge</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3_bQ1oCi73L0c8wIIGZByvJYePn7WtADkn1739DWsvoGH6X1S36BRXtQ0YUjXRBWRMoLJeHRAa4JoQUqB4k-G28aTZoSUqAetFr1bH1j1FdPtXqJlfArsBTSpZQZSGLjbrzsYYbRleH8/s1600/MBS+Run+7.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3_bQ1oCi73L0c8wIIGZByvJYePn7WtADkn1739DWsvoGH6X1S36BRXtQ0YUjXRBWRMoLJeHRAa4JoQUqB4k-G28aTZoSUqAetFr1bH1j1FdPtXqJlfArsBTSpZQZSGLjbrzsYYbRleH8/s640/MBS+Run+7.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Background (Helix Bridge, Marina Bay Sands)</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjrR-Zgs9wFRy2lzCkekS0UcNFEx1IfBXScLjGQ5ZjZT0Aw81fyf6DPXGb-aZe-jaTcEWE9eqx2QLK2B6sANkUr1gOUBymyqT2CB4TlPqHqEZUnNhnt1G90TNSh8jYOxY_YkXcydHr6gA/s1600/MBS+Run+8.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjrR-Zgs9wFRy2lzCkekS0UcNFEx1IfBXScLjGQ5ZjZT0Aw81fyf6DPXGb-aZe-jaTcEWE9eqx2QLK2B6sANkUr1gOUBymyqT2CB4TlPqHqEZUnNhnt1G90TNSh8jYOxY_YkXcydHr6gA/s640/MBS+Run+8.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running at Marina Float</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd3PIJMeJuwAD5VwAnXfGKiaNObAnqBzg37HArZa2XMzXA4q23-JRo3TC1xznOGMihzVSklPwn8j-geV6r5eingxte8ZlIJeSaopRQzT_mhNg4DT0iCqALyN8BHz3plDVCyul_ZQc_Xq4/s1600/MBS+Run+9.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd3PIJMeJuwAD5VwAnXfGKiaNObAnqBzg37HArZa2XMzXA4q23-JRo3TC1xznOGMihzVSklPwn8j-geV6r5eingxte8ZlIJeSaopRQzT_mhNg4DT0iCqALyN8BHz3plDVCyul_ZQc_Xq4/s640/MBS+Run+9.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our Shadows while running through Marina Float</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1WwMI3_cNJhtPAO9ZFNJC86gJRiyazy8MUKV2lrMHb4FXwZuhqoilnOpJNdxuseMWc_JD_BJX3ZvkAjdu3JcaKLyMrvEf-k6qmC3YF3FH-BiRQUZ4LAE82Pr3lOzRcf1Gxc_8T4vleSs/s1600/MBS+Run+12.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1WwMI3_cNJhtPAO9ZFNJC86gJRiyazy8MUKV2lrMHb4FXwZuhqoilnOpJNdxuseMWc_JD_BJX3ZvkAjdu3JcaKLyMrvEf-k6qmC3YF3FH-BiRQUZ4LAE82Pr3lOzRcf1Gxc_8T4vleSs/s640/MBS+Run+12.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running to the Merlion</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIqXztEJ9eEA8w0oL1S8SY5gFM12Q5sZHS5nM0rs6vpodi3StEKpG892m1F115rL3gQhMD39LoDa-mYzcGylVRAA0_i5AHNLUwdjP1WClTr0TxZmHWLedMRyxUzhjF_KVjMF0Dso07gUI/s1600/MBS+Run+17.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIqXztEJ9eEA8w0oL1S8SY5gFM12Q5sZHS5nM0rs6vpodi3StEKpG892m1F115rL3gQhMD39LoDa-mYzcGylVRAA0_i5AHNLUwdjP1WClTr0TxZmHWLedMRyxUzhjF_KVjMF0Dso07gUI/s640/MBS+Run+17.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Group Photo with Swisotel and Esplanade</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqdnkGfYutgZyjBy3MSsvmXkqBHGVepR_vP9HZiWf08DTKlfLh4SjYUTkP1Jm4GpS1RJFXTfDTZ_om1FN-ArGvoRaaty3Co_aTrOoOYUUlPdcO2PfnSO519Iububs4gRA9lBkdd_Gdkn4/s1600/MBS+Run+19.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqdnkGfYutgZyjBy3MSsvmXkqBHGVepR_vP9HZiWf08DTKlfLh4SjYUTkP1Jm4GpS1RJFXTfDTZ_om1FN-ArGvoRaaty3Co_aTrOoOYUUlPdcO2PfnSO519Iububs4gRA9lBkdd_Gdkn4/s640/MBS+Run+19.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running to the Parliament House</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg956mCqS8Z44wc47dqpPrVrDHG1tMycV-EFva_IrTvSJ43JehTvJbSZbexskRqbrttaUlDop_f7yIsFUwexKbK2p6G42WYvyKaKkKpbYTZVjaqo-kmf5EVa6S84BexNsHF6bpZ2dvKM2Y/s1600/MBS+Run+22.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg956mCqS8Z44wc47dqpPrVrDHG1tMycV-EFva_IrTvSJ43JehTvJbSZbexskRqbrttaUlDop_f7yIsFUwexKbK2p6G42WYvyKaKkKpbYTZVjaqo-kmf5EVa6S84BexNsHF6bpZ2dvKM2Y/s640/MBS+Run+22.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running to the Registry of Marriage</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRUCvmS5_JnC39GwSm57CaUSk2cXwyunla1UuX7lsMfAAJqc9b5McY8HHbVC05UHx_UM5jdNZmIJZJbz_BWzmF4kgRnt44Ix2oYCgQKkfbTzJgFHW1illcg_vj25DZTprojw6tV5f3IfY/s1600/MBS+Run+25.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRUCvmS5_JnC39GwSm57CaUSk2cXwyunla1UuX7lsMfAAJqc9b5McY8HHbVC05UHx_UM5jdNZmIJZJbz_BWzmF4kgRnt44Ix2oYCgQKkfbTzJgFHW1illcg_vj25DZTprojw6tV5f3IfY/s640/MBS+Run+25.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running thru Fort Canning Park</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbtq3pNj0faXKF6B4xRG3Sf0OfAxvoFwSBpIRL8Dk7Zr9pZKUNW35Iq8BMd3XB6g-galxiR2jwptCY4Z81dg1UXjemMF45xmS_d5InKnJwoikr8Y68ie7C9AHQSDLZfK99-zbl78CjBWE/s1600/MBS+Run+27.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbtq3pNj0faXKF6B4xRG3Sf0OfAxvoFwSBpIRL8Dk7Zr9pZKUNW35Iq8BMd3XB6g-galxiR2jwptCY4Z81dg1UXjemMF45xmS_d5InKnJwoikr8Y68ie7C9AHQSDLZfK99-zbl78CjBWE/s400/MBS+Run+27.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running to UOB Building</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi81SDjQHt50vN6C4M0pGJfeXf60cgBf93SZevHorGojnJmNwRpW9tOF4pTLKL4cUwpChvr-KKxbni0XuwNa_heEolWm4Zq2fa3kzY-zBf4Jnlq2DmSbrFMNrifVKfisLjF98IcwjqFgIQ/s1600/MBS+Run+31.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi81SDjQHt50vN6C4M0pGJfeXf60cgBf93SZevHorGojnJmNwRpW9tOF4pTLKL4cUwpChvr-KKxbni0XuwNa_heEolWm4Zq2fa3kzY-zBf4Jnlq2DmSbrFMNrifVKfisLjF98IcwjqFgIQ/s640/MBS+Run+31.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running to Clark Quay</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDOtFLK6M1NMNDjvKYQf9BJlC057yg8baDHYrzq5rlK2M1lKaX64S8iQbu2WX9djWkrRDWJjAOA5ZTuQPV-e9sjdo8ePPsflN85SrUBpdZ6p_SeL7QP_9rYAcZTDplv5l56WqXZTlBoHI/s1600/MBS+Run+36.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDOtFLK6M1NMNDjvKYQf9BJlC057yg8baDHYrzq5rlK2M1lKaX64S8iQbu2WX9djWkrRDWJjAOA5ZTuQPV-e9sjdo8ePPsflN85SrUBpdZ6p_SeL7QP_9rYAcZTDplv5l56WqXZTlBoHI/s640/MBS+Run+36.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running to Clark Quay</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVuWCsaoZvOcTDM4Md2jisiFFX_THY9Bf4_R1suxZUK6UvT1sGL9893_76nyHRdIZj4xeCXsvUG_w-j7wixAjH0gar5XPf-nLQeHyPw9o0xlKY4RlImwWyVBCykbDyZVEPr_36DKf5GPo/s1600/MBS+Run+42.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVuWCsaoZvOcTDM4Md2jisiFFX_THY9Bf4_R1suxZUK6UvT1sGL9893_76nyHRdIZj4xeCXsvUG_w-j7wixAjH0gar5XPf-nLQeHyPw9o0xlKY4RlImwWyVBCykbDyZVEPr_36DKf5GPo/s640/MBS+Run+42.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At the End Point - Setting Up Water Points</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYpMddmIyQ96_4TOtW6nqJ5JmS70nB-vVbLqJm1_SZbGKMUFGxhNAlfLGThSHjbNV_Aih2neKy57ic5LN6QCPpej5bXW1fyrZeEio9Ir8qEh1kDlIX2pLxaHer2b1HL6feBlySamPFCVI/s1600/MBS+Run+43.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYpMddmIyQ96_4TOtW6nqJ5JmS70nB-vVbLqJm1_SZbGKMUFGxhNAlfLGThSHjbNV_Aih2neKy57ic5LN6QCPpej5bXW1fyrZeEio9Ir8qEh1kDlIX2pLxaHer2b1HL6feBlySamPFCVI/s640/MBS+Run+43.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At the End Point - Setting Up Water Points</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnzV5K4QojiRsvlMF9OHCR_Uu1jip5g_F2gSGr0UOgC4liZxpvLZN0aHsQzEcjgupZ2Bdv5nQQQ0LQE9a8agGCJU0NW_PBf-UzAgolZtUtGn5R6u1ySHGTIsDDZ0d8N8afff2pKx-CDPU/s1600/MBS+Run+46.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnzV5K4QojiRsvlMF9OHCR_Uu1jip5g_F2gSGr0UOgC4liZxpvLZN0aHsQzEcjgupZ2Bdv5nQQQ0LQE9a8agGCJU0NW_PBf-UzAgolZtUtGn5R6u1ySHGTIsDDZ0d8N8afff2pKx-CDPU/s640/MBS+Run+46.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">4 Happy Runners after a 7km run :)</td></tr>
</tbody></table>SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com011 Marina Blvd, Singapore 0189401.2805730748666928 103.856635093688961.2726355748666929 103.84676459368896 1.2885105748666927 103.86650559368897tag:blogger.com,1999:blog-2503117568930486783.post-69360329347191381052011-12-05T22:48:00.001+08:002011-12-09T08:17:27.076+08:00Analyzing SCMS 11 results<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicaMwhZiTKw9Y4W_1D38v_ZPxvmKgmkc7I6P6vi5z0OLrnBkAYg02NjvKEiG2hgq8aebKj3SbYS3V_J4SICIzR4VCsp4_JDrmYG9ZQn-JT660xW5snvOJ-MPxogTvko7CLReMZAyEjrkc/s1600/SCMS11" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicaMwhZiTKw9Y4W_1D38v_ZPxvmKgmkc7I6P6vi5z0OLrnBkAYg02NjvKEiG2hgq8aebKj3SbYS3V_J4SICIzR4VCsp4_JDrmYG9ZQn-JT660xW5snvOJ-MPxogTvko7CLReMZAyEjrkc/s200/SCMS11" width="150" /></a></div>
<br />
Follow Up from <a href="http://1deg20.blogspot.com/2010/12/analyzing-scms-10.html">my analysis for SCMS 2010</a>, this is my analysis of the statistics of the Singapore running community. The data are extracted from the official <a href="http://results.nz.eventdirector.net/4971">SCMS website</a>.<br />
<br />
15,343 people took part in the event, and within a total of 10,964 Singaporean completed the marathon. Of which 9,438 (86%) of the runners were male while 1,526 (14%) were female.<br />
<br />
Unfortunately, 507 runners did not finish the race or were disqualified but it was inconclusive whether these numbers belongs to local runners or a combination of local + overseas runners.<br />
<br />
The average timing for both males and female to complete the marathon remains unchanged.<br />
For Male - in the range of 6:00 to 6:30hr.<br />
For Female - in the range of 6:30 to 7:00hr.<br />
<br />
This can also be translated to the followings<br />
less than 1,527 (14%) Singaporean would be able to complete the run below 5 hr<br />
less than 4,504 (41%) Singaporean could complete the run below 6 hr<br />
if SCMS would to implement a time cutoff for the race (ie to say 6hr), they will lose a hefty amount of revenue (i.e. 50%).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirh7XO4-Pqcs3TytvAOGokgnhPC9YzhnkVcWVPGFQcmUeXymt-gkB-vs5O7xdDJ4uXoEMUoXWXA8J7NTQnlHx3bQEG45HoKYdPXKRQGHQhmmOp7oewl3ve92AOPDdglMfUuLcLEf3W29g/s1600/Screen+Shot+2011-12-05+at+10.47.35+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="408" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirh7XO4-Pqcs3TytvAOGokgnhPC9YzhnkVcWVPGFQcmUeXymt-gkB-vs5O7xdDJ4uXoEMUoXWXA8J7NTQnlHx3bQEG45HoKYdPXKRQGHQhmmOp7oewl3ve92AOPDdglMfUuLcLEf3W29g/s640/Screen+Shot+2011-12-05+at+10.47.35+PM.png" width="640" /></a></div>SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-56626738186483027962011-12-04T20:44:00.001+08:002011-12-06T17:58:32.150+08:00SCMS 2011 Results<br />
Well, the results for SCMS 2011 are out.<br />
<br />
pls use the links provided to check your results<br />
Unofficial Link- <a href="http://track.rtrt.me/singapore#b=na&v=ptrack">http://track.rtrt.me/singapore#b=na&v=ptrack</a><br />
Official Link 1- <a href="http://www.runpix.name/wrace3/00/sin11/ge.php?ln=">http://www.runpix.name/wrace3/00/sin11/ge.php?ln=</a><br />
Official Link 2 - <a href="http://results.nz.eventdirector.net/4971">http://results.nz.eventdirector.net/4971</a><br />
<br />
Photos Link - <a href="http://www.marathon-photos.com/scripts/event.py?event=Sports/2011/Singapore%20Marathon">http://www.marathon-photos.com/scripts/event.py?event=Sports/2011/Singapore%20Marathon</a><br />
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As for my results, I consider it as good as I have insufficient training in 2011. I will try harder next year :)<br />
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<br />SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-18972606465628368692011-12-03T20:01:00.001+08:002011-12-03T20:32:55.805+08:00The night before SCMS 2011With less than 9hours before the run, have you done your water parade and equipment check?<br />
Well, I have done mine and can't wait for the race to start tomorrow.<br />
<br />
May we cross our path tomorrow:D<br />
<br />
Regards<br />
Snail Runner<br />
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Equipment List <br />
1. Adidas Singlet (SCMS 2008)<br />
2. SKIN Compression Pants (Long) <br />
3. Vibram Five Fingers (Sprint) <br />
<br />
4. Spibelt (With Number Tag) <br />
5. Polar RS100 Watch (2002) <br />
6. Hammer Energy Gel (Tropical) x 4<br />
7. Pace Wristband (with targeting timings for 6hr completion)<br />
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8. Nike Visor (Not in the Photo)<br />
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<br />SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-82746790774948354082011-12-03T08:15:00.001+08:002011-12-03T08:22:54.443+08:00Additional Points to Note for SCMS 2011 Full MarathonBesides those points that the organisers have provided in their website, you might want to consider the following. <br />
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1. For the GPS Watch users, you might lose your signal when entering the Fort Canning Tunnel is an underground tunnel.<br />
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2. Marina Coastal Expressway is where you will hit the WALL and there is no shelter for the entire stretch of approximately 4km... that means that you will be 'sun-tanning' for the entire stretch, do be mentally prepared.<br />
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3. Almost to the end of the race, there is a 1km upslope (after the Marina Bay Sands), do be mentally prepared.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHlHefEVT2bUXBho0NLCBdsy5gBiEUsePo_wZ0RlBTBUa3D9ZIZm9I5WDkp5wRqvb-B2BbPhV_yMMEPtEgySmKUS8LMv4ko-pFdVh_BA2DteM08ZEsHo5g6FnxuCxNxkc7U5T_-mcGHUs/s1600/Screen+shot+2011-12-03+at+8.13.52+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="453" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHlHefEVT2bUXBho0NLCBdsy5gBiEUsePo_wZ0RlBTBUa3D9ZIZm9I5WDkp5wRqvb-B2BbPhV_yMMEPtEgySmKUS8LMv4ko-pFdVh_BA2DteM08ZEsHo5g6FnxuCxNxkc7U5T_-mcGHUs/s640/Screen+shot+2011-12-03+at+8.13.52+AM.png" width="640" /></a></div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/BBEZ-Rji5SQ?feature=player_embedded' frameborder='0'></iframe></div>
<br />SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-32316036641330902422011-12-03T07:11:00.001+08:002011-12-03T07:31:27.987+08:00Race Pack Collection for Standard Chartered Marathon Singapore (SCMS) 2011Unlike previous years of race pack collection 1 week before the event at Singapore Expo, the race pack collection was scheduled on the same week of the race day at Singapore Expo.<br />
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I went to collect my race pack on 2 Dec (Fri) 7-9pm. Collection Booths were well organised and I managed to get my race pack seamlessly.<br />
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Well, some photos I took during the race pack collections last night :)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbYhuuPvgRY3f2rIJYAs1s-U-6aaqo5u5VEATleOuPdAABpRKH6Hru5ib5xOfUbFq3HicZR5QKflM1om1rPzT7J3ZujzhzPIStiHZSKnWgB_AyS3AeJmv1kaeEiBj0AXMyt99vakQz5Fo/s1600/SCMS2011+002.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbYhuuPvgRY3f2rIJYAs1s-U-6aaqo5u5VEATleOuPdAABpRKH6Hru5ib5xOfUbFq3HicZR5QKflM1om1rPzT7J3ZujzhzPIStiHZSKnWgB_AyS3AeJmv1kaeEiBj0AXMyt99vakQz5Fo/s400/SCMS2011+002.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Main Entrance</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSQZg9fgyj3THfLijVWbYVAt_n8Yiaf72HQDYcY3dfRWojCPq8l-alDWFFqclWHaVwHj3WZCKu0oQP3TMSKTCM8f7yiWO4zCJUW8Fs8VPsM4zZOFNwymwjKMaFXbBVHZLdlWEEMnX6YA4/s1600/SCMS2011+003.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSQZg9fgyj3THfLijVWbYVAt_n8Yiaf72HQDYcY3dfRWojCPq8l-alDWFFqclWHaVwHj3WZCKu0oQP3TMSKTCM8f7yiWO4zCJUW8Fs8VPsM4zZOFNwymwjKMaFXbBVHZLdlWEEMnX6YA4/s400/SCMS2011+003.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Course Maps for the 10, HM and FM</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw14v9AxScBl1e8Mx7kYcDa3D8oOlj2nvJh3w93xoKs8UcWAhEfdiB-uxxRBomhhiEZpQYkoodZy3CsGGZN6oKrzkDGSsseH2_RX2bCpDoUvoXQMxPq41evR8Fe_ju_HwWjgRYXn63UNE/s1600/SCMS2011+004.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw14v9AxScBl1e8Mx7kYcDa3D8oOlj2nvJh3w93xoKs8UcWAhEfdiB-uxxRBomhhiEZpQYkoodZy3CsGGZN6oKrzkDGSsseH2_RX2bCpDoUvoXQMxPq41evR8Fe_ju_HwWjgRYXn63UNE/s400/SCMS2011+004.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The lanes were properly marked up for the racers to queue</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwSao3bRyAWAmFXgo3cPxBsMFeyodPGduKpmjPt7U7qdNWMi3yfgLIMFiZNxBlol97btWekc-oO3q80M0pJw4_te9zrIFJpe_5swhVPwiJIcgzVQYroqaQjBs9zAi4qM_skELTo3Z7S3g/s400/SCMS2011+006.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The queue</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ejDZIYGd3qhatr_U5txXVFWvDNY-NjgmG7bJ2avxGiMJIY0y60ufT97Nej4ZImDT0iOii9aamEQEhoiN8JBb-U55GM7sftZcmZP-t1HidfYLF-ce4xmGGXSohFE0f60XlxFI5dlMdK4/s1600/SCMS2011+005.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ejDZIYGd3qhatr_U5txXVFWvDNY-NjgmG7bJ2avxGiMJIY0y60ufT97Nej4ZImDT0iOii9aamEQEhoiN8JBb-U55GM7sftZcmZP-t1HidfYLF-ce4xmGGXSohFE0f60XlxFI5dlMdK4/s400/SCMS2011+005.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sufficient Booths for the racers</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBPW5Jsf2y3SNbcdcknv39js6Ea7f27-Set_kVNo_fKAp2Xu4bQZxMN_4ehyXzPI_EmxrflZvCEgoFr3X6ktgNTLMrPFRXw4MDqqJyavmx0tuEyvT_C3Nq2-LVBSnqy2IG0fAAY_83sUE/s1600/SCMS2011+007.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBPW5Jsf2y3SNbcdcknv39js6Ea7f27-Set_kVNo_fKAp2Xu4bQZxMN_4ehyXzPI_EmxrflZvCEgoFr3X6ktgNTLMrPFRXw4MDqqJyavmx0tuEyvT_C3Nq2-LVBSnqy2IG0fAAY_83sUE/s400/SCMS2011+007.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Checking Booth for the BIB</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjesNrevlwCOIfOaicu5H74fqkv9q3G-LnTudt9ngvqaUHD0rHWd8kuizpyQ4vkBSktImZDk7uVh3c3SZbNBnMtEiDb4FJ1kzt-ZBoaXpNjU5jNZRtd9drJz_g7Qe31q7sbnCgg3R-aIPc/s1600/SCMS2011+008.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjesNrevlwCOIfOaicu5H74fqkv9q3G-LnTudt9ngvqaUHD0rHWd8kuizpyQ4vkBSktImZDk7uVh3c3SZbNBnMtEiDb4FJ1kzt-ZBoaXpNjU5jNZRtd9drJz_g7Qe31q7sbnCgg3R-aIPc/s400/SCMS2011+008.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sundown 2012 registrations is OPEN!!!</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo49pcx6cW1EpNQcnYbwau4nAjj221Y9tF4oXqbTVpdUnKwYdWK_1Rte6vxYoqrIq_M7LJ1WM9AERBk8PTrOEz0D0XbhDT7Bzi_jWOgVdhZkON5EolZSEJL64JzgUbeOb8hwLmWOhZ4Vs/s1600/SCMS2011+010.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo49pcx6cW1EpNQcnYbwau4nAjj221Y9tF4oXqbTVpdUnKwYdWK_1Rte6vxYoqrIq_M7LJ1WM9AERBk8PTrOEz0D0XbhDT7Bzi_jWOgVdhZkON5EolZSEJL64JzgUbeOb8hwLmWOhZ4Vs/s320/SCMS2011+010.jpg" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMPhfQfKNEb998N7JIGQTFfEAt_DfGrbtj37cEVWevYiX3TeVnt2rf7R5OmHicfPo0oNIZCMmuU3OGUhwO0jZ0eb5m_qZGw1QmzHQflyd01Wx2DI1_NvK2ypnejx6o9CXxFlAoD-iQvu0/s1600/SCMS2011+009.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMPhfQfKNEb998N7JIGQTFfEAt_DfGrbtj37cEVWevYiX3TeVnt2rf7R5OmHicfPo0oNIZCMmuU3OGUhwO0jZ0eb5m_qZGw1QmzHQflyd01Wx2DI1_NvK2ypnejx6o9CXxFlAoD-iQvu0/s320/SCMS2011+009.jpg" width="240" /></a></div>
<div style="text-align: center;">
I signed up the Total Immersion Swim (1hr) training for 10 bucks too :)</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF9ONdSULtC4jtSVY9n2DSNxj78mnm-RPGRQZOk7sgrVzObBvaQ-nX-WXBsNw_MVSwC34TYWE8mDGcBdwPn0e9j_5AwNSdrhhfDHImkSHXhSkO2RfGca0A_PEXFe6IiQnwi4thV1Vmb6o/s1600/SCMS2011+011.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF9ONdSULtC4jtSVY9n2DSNxj78mnm-RPGRQZOk7sgrVzObBvaQ-nX-WXBsNw_MVSwC34TYWE8mDGcBdwPn0e9j_5AwNSdrhhfDHImkSHXhSkO2RfGca0A_PEXFe6IiQnwi4thV1Vmb6o/s400/SCMS2011+011.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race Pack</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP00QlaV07ukTroAtYhAAGSexT9UJnnsS_9hBw6w4Z3ZQBmrCktCGXcXl5OfwNmASXbiaG6_VDGNYEgjngdASoRFkkOlqGF3yKIReY06g3w235Q0PSKRXJ8Gi042sUNvozAtVLWAAByXI/s1600/SCMS2011+012.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP00QlaV07ukTroAtYhAAGSexT9UJnnsS_9hBw6w4Z3ZQBmrCktCGXcXl5OfwNmASXbiaG6_VDGNYEgjngdASoRFkkOlqGF3yKIReY06g3w235Q0PSKRXJ8Gi042sUNvozAtVLWAAByXI/s640/SCMS2011+012.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> my Number Tag but I think I will take longer than 5hr30min to complete this yr)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP5T1emjN8oTYryNCYLyc_BTaaNI7VbOs-mVgzafTA1kmk7nr_lXNEZAgN4X9zjn3NlyQV0ibLcb5qWMzg_hbCCN4ae6RN_Ke1sh1Pjgk_MHU-iixz0Ye0kFzcq4Qy_g2pDqwFe_5TUG8/s1600/SCMS2011+013.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP5T1emjN8oTYryNCYLyc_BTaaNI7VbOs-mVgzafTA1kmk7nr_lXNEZAgN4X9zjn3NlyQV0ibLcb5qWMzg_hbCCN4ae6RN_Ke1sh1Pjgk_MHU-iixz0Ye0kFzcq4Qy_g2pDqwFe_5TUG8/s400/SCMS2011+013.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The running singlet</td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbPBLizt2Gn6isb-cNaXA1XF24d2xMsKQ20KDpi_usGgpgLcsYZ_X05nhPF2O2cNRSc3zcMXp0WBSr1nde6rt1aAlEbGNJrGLuDwqbsGp3hvDuYgUK1Co92xoCotFoCq9Rrdzy6BQmSaw/s1600/SCMS2011+001.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbPBLizt2Gn6isb-cNaXA1XF24d2xMsKQ20KDpi_usGgpgLcsYZ_X05nhPF2O2cNRSc3zcMXp0WBSr1nde6rt1aAlEbGNJrGLuDwqbsGp3hvDuYgUK1Co92xoCotFoCq9Rrdzy6BQmSaw/s400/SCMS2011+001.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pacing Bracelet for 6hr (GREEN)</td></tr>
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<br />SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com01 Bayfront Ave, Singapore 0189711.283052 103.8605071.28206 103.859273 1.2840440000000002 103.861741tag:blogger.com,1999:blog-2503117568930486783.post-35197312668926482762011-10-17T18:50:00.003+08:002011-10-20T00:25:25.058+08:00New Balance REAL Run 2011<br />
I participated in the 21 km run yesterday. It was a tough run for me
as I have gained significant amount of weight (7kg) and had not been
training regularly for the past few months.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNS-su6dN4NOesgs9Pg7Jrxbv9HYlzJaoLpXY4mku8MlLgTC8ErdImFx_3mGCuqKlFpET2lDd21foPUYWxBxGG4wRoAfFaTiHy4hk9bL_9FhyIBZ5_nkv0RPwdXBooUjsjHVZyMiJqJws/s1600/Realrun2011+-+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNS-su6dN4NOesgs9Pg7Jrxbv9HYlzJaoLpXY4mku8MlLgTC8ErdImFx_3mGCuqKlFpET2lDd21foPUYWxBxGG4wRoAfFaTiHy4hk9bL_9FhyIBZ5_nkv0RPwdXBooUjsjHVZyMiJqJws/s400/Realrun2011+-+1.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUWxmSkM_V5VdvEjD5gXyI-a3wAZMriP5362h07WhaOCYzAg0EEw-0RE_l4nRUjnQGFJpQQUUsetsjsWUxFYIzK4GGURb8oORNj6uANj9clU53cLrTA6U5jAm_sRK41YOY1Yd2W9k2Ki8/s1600/Realrun2011+-+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUWxmSkM_V5VdvEjD5gXyI-a3wAZMriP5362h07WhaOCYzAg0EEw-0RE_l4nRUjnQGFJpQQUUsetsjsWUxFYIzK4GGURb8oORNj6uANj9clU53cLrTA6U5jAm_sRK41YOY1Yd2W9k2Ki8/s400/Realrun2011+-+3.jpg" width="400" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5hwjK0qOPKyTZFHH73VJhRxOI8nycb8dcrHj1fsolIYNVBfN2GMcb7lgKuVACqblbRcuDC-1colxQPl7Kkk0eGWtROqsQeGfmL-btotnlHzISd_h2pKW3kQzEScjGWa8z9TAtrmaKLJk/s1600/Realrun2011+-+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5hwjK0qOPKyTZFHH73VJhRxOI8nycb8dcrHj1fsolIYNVBfN2GMcb7lgKuVACqblbRcuDC-1colxQPl7Kkk0eGWtROqsQeGfmL-btotnlHzISd_h2pKW3kQzEScjGWa8z9TAtrmaKLJk/s400/Realrun2011+-+2.jpg" width="400" /></a></div>
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But despite of walking 4-5 times (7km, 14km, 14km, 16km, 19km) due to the demanding weather, terrain and the lack of endurance, I was able to clock 2hr20min48sec (~50% - my placing is 749 /1513 runners who completed the event)<br />
If you have participated, you can check your results here - <a href="http://www.realrun.sg/results11.html%20">http://www.realrun.sg/results11.html </a><br />
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1 more month before marathon....looks like i am gonna suffer in the FM this year...<br />
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p/s - this was a lonely run without any kakis...<br />
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</tbody></table>SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-22911503157305929252011-10-03T11:32:00.001+08:002011-12-10T13:58:04.335+08:00New Balance Real Run 2011<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLeV-2Dflo7Av1sHiRcHhJgAOiyQFBN0Qe4qKhqyuNItuMj8J3eQQkpzJ7Ly-AYCaBvGYGU6Nd9Jw5sRO2lVkWXWQeSxx2uJgxo_xFTAtUP_ZEEw8lrW34nJSx5bZ158P8-GhH4ZPa7qk/s1600/realrun2011.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="72" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLeV-2Dflo7Av1sHiRcHhJgAOiyQFBN0Qe4qKhqyuNItuMj8J3eQQkpzJ7Ly-AYCaBvGYGU6Nd9Jw5sRO2lVkWXWQeSxx2uJgxo_xFTAtUP_ZEEw8lrW34nJSx5bZ158P8-GhH4ZPa7qk/s200/realrun2011.gif" width="200" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwUrxJ1ste42eWtCMdHwXbiu_ksG0hd3vc4DQM6wyC-iYJwlk1f4bGaVylmLfhpBwgWgRty3U0k8G_MAjy0i5b_x5OoE0CaXgTUhxxevTlp_WFr-7UqDIBtHI7wtCLvBRrBhGeNP8XBIY/s1600/20111002_105001.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwUrxJ1ste42eWtCMdHwXbiu_ksG0hd3vc4DQM6wyC-iYJwlk1f4bGaVylmLfhpBwgWgRty3U0k8G_MAjy0i5b_x5OoE0CaXgTUhxxevTlp_WFr-7UqDIBtHI7wtCLvBRrBhGeNP8XBIY/s400/20111002_105001.jpg" width="400" /></a> <br />
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<span class="blue">Event Details</span>
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<td bgcolor="#ffffff"><b>Date</b></td>
<td bgcolor="#ffffff">16 October 2011, Sunday</td>
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<td bgcolor="#ffffff"><b>Venue</b></td><td bgcolor="#ffffff">Changi Exhibition Centre, Changi Aviation Road</td>
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<td bgcolor="#ffffff"><b>Flag-off</b></td>
<td bgcolor="#ffffff" style="color: red; font-weight: bold;">6.30am (21km) & 7.00am (10km)</td>
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<td bgcolor="#ffffff"><b>Start & End</b></td><td bgcolor="#ffffff">Changi Exhibition Centre</td>
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<span class="blue">ROUTE MAP</span>
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<b>21km</b> – 2km Trail + 1.5km Sand + 17.5km Taxiway / Road<br />
<b>10km</b> – 2km Trail + 1.5km Sand + 6.5km Taxiway / Road<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBoOBTImlxsJ9OQLOQ-i4Vw338nl7J3YTGWxYWHSaSoHDsNuC9x3UcNep_jUHigMd4T4dikZj4m1fKugAIvXTwHC5ti4-lDuiQmIvDAPcB6Tknx1rrne8GYSHNmM57B4BpOmOYwqE9hhg/s1600/img_map_2011.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="559" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBoOBTImlxsJ9OQLOQ-i4Vw338nl7J3YTGWxYWHSaSoHDsNuC9x3UcNep_jUHigMd4T4dikZj4m1fKugAIvXTwHC5ti4-lDuiQmIvDAPcB6Tknx1rrne8GYSHNmM57B4BpOmOYwqE9hhg/s640/img_map_2011.jpg" width="640" /></a>SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-21414717730525993282011-09-05T08:58:00.002+08:002011-10-18T22:23:43.362+08:00Army Half Marathon 2011 (4 Sep)Did reasonably well despite of the lack of training and conditioning for this run. I am surprise that I can maintain my pace real well for the entire 21km.<br />
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In any case, 2:18:34 is my PB for an official 21km race.<br />
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<br />SnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0tag:blogger.com,1999:blog-2503117568930486783.post-36700795822935834952011-08-05T14:19:00.000+08:002011-10-26T21:44:03.358+08:00VDOT Cal - J. Daniel<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikONkU8N2FenRNvfglJMkY8_s2Xe3j10enLsHzCJRiBNwGm_wqPomGrzjAfkmzfwghIUGXuFYi6Otz9vkM5zi3ndya2vRiYfVha3cghjXdmEtGXMwpLtHtJbo6tI0-PhEPsNQ3StqyISE/s1600/jack-daniels.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="158" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikONkU8N2FenRNvfglJMkY8_s2Xe3j10enLsHzCJRiBNwGm_wqPomGrzjAfkmzfwghIUGXuFYi6Otz9vkM5zi3ndya2vRiYfVha3cghjXdmEtGXMwpLtHtJbo6tI0-PhEPsNQ3StqyISE/s200/jack-daniels.jpg" width="200" /></a></div>
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This is an interesting calculator for running (by the famous Jack Daniel).<br />
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VDOT Calculator - http://www.runbayou.com/jackd.htm<br />
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you can refer to this website for more vdot matters - http://www.coacheseducation.com/endur/jack-daniels-nov-00.htmSnailRunnerhttp://www.blogger.com/profile/13474507089803771250noreply@blogger.com0