Khe Jia Ming- Mango Runner

Khe Jia Ming- Mango Runner An amateur long distance runner. Sharing about running, training, fitness and some personal life.

PB:
5km: 17:37
10km: 37:00
HM: 1:24:40
FM: To be determined (2:55:00-3:05:00)

26/07/2020

I am flying in the stadium on last Thursday !!!

10*800m interval run at the stadium with target 5k pace (Average pace per lap : 3:25min/km) !!!

Pace per lap:
3:30|3:22|3:25|3:24|3:26|3:25|3:26|3:27|3:23|3:26

Really very tiring after this run

Finally a 10k Sub 40mins tempo run!!!School reopen , more cars back to the road, so that I can pace by those cars when I...
21/07/2020

Finally a 10k Sub 40mins tempo run!!!

School reopen , more cars back to the road, so that I can pace by those cars when I am running alone😂

Distance: 10km
Time: 39min 24sec
Pace: 3:56min/km

7*1.2km interval running witg 2:30min rest in between again !!! At target 8k pace.This time I am able to push myself to ...
16/07/2020

7*1.2km interval running witg 2:30min rest in between again !!! At target 8k pace.

This time I am able to push myself to average pace per lap at around 3:29.5 min/km, it is really a hard effort workout, consider I have clogged in 70km in last 4 days(including this workout), it is really a bit tiring prior to this workout.

Pace per lap: 3:28|3:30|3:31|3:31|3:31|3:27|3:31

21.1 km medium long steady runI started it slow and then slowly accelerated into 4:10 min/km pace at the middle. I am gl...
15/07/2020

21.1 km medium long steady run

I started it slow and then slowly accelerated into 4:10 min/km pace at the middle. I am glad that I am able to push myself into sub 4:14 min/km pace at the last 10km this time.

Distance: 21.1km/ Half Marathon
Time: 1h 31min 42sec
Pace: 4:21min/km

First long run in 3 weeks due to injury and 5k virtual race. I am glad that I am still able to run atound 4.30 pace with...
12/07/2020

First long run in 3 weeks due to injury and 5k virtual race. I am glad that I am still able to run atound 4.30 pace with that condition. Hopefully I am able to push myself to sub 4.20pace in the next 35k long run at the same running route.

First time running with Wind Runners group at seri hartamas....This route is really very steepy and hilly 😂😂😂 My 32k long run end up with 552m elevation gain 😓😓😓

Distance: 32km
Time: 2hours 24min 23sec
Pace: 4:31min/km

A fruitful training, 7*1.2k interval running at target 8k racing pace. I am glad that I still had the enough room to pus...
09/07/2020

A fruitful training, 7*1.2k interval running at target 8k racing pace. I am glad that I still had the enough room to push more at last 2 laps. 😂😂😂

P/S: I found that running in stadium is a lot easier comparing to previous interval running route, which is much hilly 😓😓😓...This stadium also a nice place to run, don't forget about the nice view and nice girls there lol 😂

Average pace: 3:30min/km

Pace by lap : 3:33| 3:29| 3:30| 3:31| 3:34| 3:27| 3:28

Long lost tempo run on Tuesday morning due to injury and 5km virtual race😂😂Thankfully I am still able to do around pace ...
08/07/2020

Long lost tempo run on Tuesday morning due to injury and 5km virtual race😂😂

Thankfully I am still able to do around pace 4:00 min/km

Distance: 8km
Pace: 4:00 min/km
Time: 32min 28sec

7*1.2k Interval with 8k pace on Friday morning !!3:42|3:35|3:35|3:34|3:35|3:28|3:31I am so glad that I am able to push m...
05/07/2020

7*1.2k Interval with 8k pace on Friday morning !!

3:42|3:35|3:35|3:34|3:35|3:28|3:31

I am so glad that I am able to push my pace to 3:28 at the final 2 laps😁😁😁

VO2 max rose to 67mL/kg/min

P/S: Don't look at the race prediction, it is extremely exagerrated definitely😓😓😓

Last push for 5k! 17.47 for 5k ! Although never specifically train for 5km race in a while, I am still able to achieve 2...
30/06/2020

Last push for 5k! 17.47 for 5k !
Although never specifically train for 5km race in a while, I am still able to achieve 2 sub 18 in 4 days.

Gonna train back for marathon after almost 2 weeks out of training.

Distance: 5km
Time: 17min 47sec
Pace: 3min 33sec/km

KFC & beer/wine secure😂😂 !!!Almost 2 weeks of ankle injury & come back with little training😓 But still manage to get PB ...
27/06/2020

KFC & beer/wine secure😂😂 !!!

Almost 2 weeks of ankle injury & come back with little training😓 But still manage to get PB & sub 17.40 for 5k at this slightly hilly route.

I am too excited to run, so I passed my 1st km at 3:15min mark😓😓😓, ending up with positive split😓😓😓

Distance: 5km
Time: 17min 37sec
Pace: 3:31min/km

15km Steady run to tune up for 5k virtual race😂, hopefully able to secure a KFC voucher😋😋😋Time: 1h 6min 47secPace: 4min ...
24/06/2020

15km Steady run to tune up for 5k virtual race😂, hopefully able to secure a KFC voucher😋😋😋
Time: 1h 6min 47sec
Pace: 4min 27sec/km

Long time didn't race for 5k(PB: 17:58, 8 years ago), so just push for it,even thoigh I don't how would be the timing look like. 😂





Coming back from ankle injury !!! I am grateful that my injury is not that serious😃😃😃12km Easy Run first😂Pace :4.42min/k...
22/06/2020

Coming back from ankle injury !!! I am grateful that my injury is not that serious😃😃😃

12km Easy Run first😂

Pace :4.42min/km
Time: 57min 15sec

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Majlis Perbandaran Subang Jaya,persiaran Perpaduan,usj 5
Subang Jaya
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