Comments for See You On The Summit

Comment on Keeping it fresh by chris

chris — Fri, 18 Mar 2011 05:06:57 +0000

Team Chris interval run, around Nongfaek Village, Chiang Mai, Thailand
Distance: 7.6km
Duration 35 min
Average HR 140
Max HR 172
Recovery: 51
Format: 10 minutes easy start at 75% HR Max
1 minute interval sprints every 2 minutes, 95% HR Max
2 minute recovery jog
Repeat to finish

Comment on Steady on by chris

chris — Fri, 18 Feb 2011 14:35:56 +0000

Endurance run from team Chris
Resting HR: 48
Weight 72kg
Run duration: 2:29
Average HR: 144 (80% HR max)
Peak HR: 161
18% in Zone 1
27% in Zone 2
55% in Zone 3
Cool down: 4 sets x 10 walking lunges

Comment on Eye on the Prize by chris

chris — Mon, 31 Jan 2011 06:14:42 +0000

Team Chris update – Monday 1/31, Chiang Mai, Thailand
Duration 1:48 min
5:27 zone 1
29:24 zone 2
1:11 zone 3
2:11 above zone 3
1059 kcal
av HR 143
peak HR 160
recovery HR 50

Comment on Nutrition and success by chris

chris — Tue, 07 Dec 2010 15:28:59 +0000

Team Chris Progress Update:
Starting Weight: 71.9 kgs (-.4)
Resting Heart Rate: 49 bpm (-1)
Run Duration: 1:11
Average HR: 142
71% in Cardio Zone 3, 24% in Zone 2
Peak HR: 165
Recovery Rate: 48 (unchanged)

Comment on The Last 5% by chris

chris — Tue, 23 Nov 2010 01:52:09 +0000

Results this week from Team Chris: long slow runs in Chiang Mai, Thailand
Starting Weight: 72.3 kgs (-1.6)
Resting Heart Rate: 50 bpm (unchanged)
Run Duration: 1:06
Average HR: 140
69% in Cardio Zone 3, 28% in Zone 2
Peak HR: 166
Recovery Rate: 48 (+2)

Comment on Bring the noise by chris

chris — Wed, 10 Nov 2010 04:42:14 +0000

Congratulations to all for taking this challenge. I would like to see everyone finish the Suzhou marathon in April under 2hrs 30min. You have 5 months and if you are following the weekly plan, you will have no problem to do this. For Ken, Jason and Yangjie, your goal should be sub-2hrs.
By the way, if you have downloaded the Cruisin’ playlist, please let me know which songs you like and I will include more like them in my next playlist, Steady On.
Jia you!
Chris

Comment on Bring the noise by margie

margie — Mon, 08 Nov 2010 05:42:53 +0000

Report from Shanghai team:

All Summit members based in Shanghai participated in Hangzhou marathon last Sunday. It’s not an easy run for us but we all made it in time. The results are as follows.

Half marathon:
Ken – 2’32”
Jason – 2’27”
Yang Jie – 2’27”

13.8km:
DJ – 2’02”
Dreen – 1’39”
Margie – 1’31”

6.8km:
Christe – 1’04”
Vivian – 1’04”
Alice – 56”

Comment on Bring the noise by chris

chris — Sun, 31 Oct 2010 09:04:08 +0000

Some results from Team Chris this week:
Starting Weight: 73.9 kgs (-1.5)
Resting Heart Rate: 50 bpm (-2)
Run Duration: 1:04
Average HR: 142
66% in Cardio Zone 3, 32% in Zone 2
Peak HR: 172
Recovery Rate: 46 (+2)

You can see my progress here in just 4 weeks. Let me see yours!

Comment on Mixing it up by chris

chris — Tue, 19 Oct 2010 07:36:18 +0000

Chris’s run this week:
Starting weight: 75kg )-.5)
Resting HR: 52
Duration: 1 hr 2 min (mix of downhill, 4 x35 second intervals, uphill easy jog home)
Max HR: 169 (96% of max)
Average HR: 139 (80% max)
HR Recovery: 44
10 minutes post-run stretching
I am recovering from surgery so am just re-starting resistance training this week, mainly lunges, push-ups and abdominal crunches. Let me hear from you! – Chris

Comment on 6 months to the half-marathon by chris

chris — Fri, 15 Oct 2010 06:30:03 +0000

Week 2 notes from team Chris
76.6kg (+.6kg)
Resting Heart Rate: 52 bpm (-1)
Tracking my standard-pace run for today vs last week:
41 min, 40 sec (+ 6 min)
320 Kcals burned
Average Heart Rate: 145 bpm (longer and easier pace)
Peak HR: 170 (-2)
Recovery Rate: 40 (170 to 130 bpm in 60 seconds)
Heart Rate Reserve: 123 (age 44 x .685 subtracted from 205.6) = 175 (max) – 52 (resting)
33% of run in target cardio zone (zone 2)
46% above target (zone 3) – still too fast a pace for me
1% below zone 1 (minimum cardio zone)
11% above zone 3 (sprints, nearing max)
Having a heart rate monitor will allow you to see this data summary for yourself and store your history. What gets measured gets achieved.
Jia you!