Qualified to the Final of World Athletics Cross Country Championships Bathurst 21 Global Challenge (Virtual Run) with a time of 34:57 min (10km) back in 20th March.
The Final have to run another 10km during 18-22nd June 2021.
I was planning to do it on Sunday, but when I realized I started off at a much faster pace, I then decided to push the pace, and did a 5KM Time Trial instead and clocked a 16:23 min (Season Best). A solid session leading up to the 10KM Time Trial two days later. Is like a simulation from last time at the track meets doing both 5000m and 10000m, where the 5000m in Day 1, and 10000m in Day 3.
Then here comes Tuesday morning (Yesterday), and is the final day to do it. I didn't sleep well last night and ended up woke up late at 8am, but I chose to do it anyway. With an average temperature of 31.5°C🌡️ and 79% humidity, it literally burn me out and I stopped at 4km with a time of 14:08 min (3:32 min/km). When Plan A is not working, let's go for the Plan B. Switch my focus on the evening, and let's give it another shot.
Pray for a good cooling weather, told myself that I will be fully recovered from the morning session, prime my mind ready for the time trial again.
It turned out the weather was great, and I took a sachet of Mitoceps (@mitocepsmalaysia ) 90 min prior to the session. Started the run at a pretty late time after unloading some weight and a short quick drills, and calm myself by listening to classic music.
Initially, I was targeting a Sub 34 min but after this morning condition, I decided to aim for a Sub 35 as the minimum goal.
Here is the 5k Splits:
17:10 | 17:55
The first half of the time trial was still pretty solid, but eventually I fall short of it on a later stage. I realized the pace was not getting back to what it was, turnover of the leg was dropping, the struggle was real from that point of time. Heart rate was consistently in between 174-176 bpm, I knew I have to either maintain the pace or slow down as there were still many laps to go.
From 82-84 sec per lap to 84-87 sec per lap for the next half was quite demotivating. And so, I gave my best effort, push the pace towards the end and clocked a 35:05 min.
同時也有55部Youtube影片,追蹤數超過15萬的網紅pennyccw,也在其Youtube影片中提到,The Philadelphia 76ers will take any win they can get against the Orlando Magic, even an ugly one. Allen Iverson scored 20 points, including a free ...
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- 關於tuesday night out 在 Soh Wai Ching - Athlete Facebook 的精選貼文
- 關於tuesday night out 在 古川本舗 Facebook 的最讚貼文
- 關於tuesday night out 在 Bangkok Foodies Facebook 的最佳貼文
- 關於tuesday night out 在 pennyccw Youtube 的最讚貼文
- 關於tuesday night out 在 pennyccw Youtube 的最佳解答
- 關於tuesday night out 在 Memoirs with Momo CAももコーナー Youtube 的最佳貼文
tuesday night out 在 古川本舗 Facebook 的最讚貼文
【2nd Single “yol(the night)“ teaser clip released! 】
21:00 on March 9,Tuesday.
The MV for the 2nd Single "yol" will be released to YouTube (premiere release) 👀‼ ️
and... MV release commemoration LIVECAST
"Fullkawa Honpo no Shinya Housou" Part 7 will be held on channel at 22:00. Check it out!
Please look forward to it ~ 🐈⬛✨
#FullkawaHonpo #古川本舗
tuesday night out 在 Bangkok Foodies Facebook 的最佳貼文
Life is short, so do not miss any tasty food events!😋🍱🍡
🍡🍺You surely do not want to miss out, join @Beer&BBQ at Tap It Bangkok outdoor terrace every Friday evening! There will be serving the ‘beery’ best-grilled BBQ recipes while you enjoy the live music. Enjoy a free-flow local beer with 1 BBQ dish at THB 498 net per person / 2 Hours
🍱🍙Calling all Sushi & Sashimi lovers! Enjoy buy-1-get-1 free offers entire Sushi & Sashimi menu every Tuesday at Above 11
The fun doesn’t stop there! Japanese Night Every Tuesday, offering BOGO on Roku Gin cocktails. The perfect accompaniment to your sushi feast!
🥗🥐 @MagnifiqueSundayBrunch popular Sunday Brunch in Bangkok at Sofitel Bangkok Sukhumvit features an extensive menu offering delightful bites including several vegetarian options.
___
💻 Check out more: https://www.bangkokfoodies.com/events/
#BangkokFoodiesEvents #BangkokFoodies
tuesday night out 在 pennyccw Youtube 的最讚貼文
The Philadelphia 76ers will take any win they can get against the Orlando Magic, even an ugly one.
Allen Iverson scored 20 points, including a free throw with 2.9 seconds left, leading the Sixers to a 99-98 victory over the Magic on Friday night.
Philadelphia had lost nine of its last 10 against the Magic, including two in a row this season.
"I was so mad at halftime with the way they played the last few minutes, but they responded,'' Sixers coach Larry Brown said. "I'm frustrated with what they did at the end of the game, but I'm pleased to get a win.''
Derrick Coleman added a season-high 22 points and Eric Snow had 17, including four free throws in the final minute for Philadelphia, which has won two straight since the All-Star break.
Tracy McGrady had 37 points, including a game-tying 3-pointer with 8.7 seconds left, and Mike Miller added a season-high 33 for Orlando.
The Magic have lost seven of nine.
"All of the losses are tough,'' McGrady said. "This is a loss that really hurts because this is a team we thought we could come in and get a win.''
After McGrady's 3 over Aaron McKie tied it at 98, Iverson was fouled by Darrell Armstrong as he drove to the basket.
Iverson hit his first free throw, but missed the second. Miller got the rebound, but threw the ball out of bounds while trying to pass it.
Iverson asked Brown whether he should purposely miss the second attempt, but tried to make it after a discussion with the coaches.
"I was trying not to settle for a jump shot,'' Iverson said. "I wanted to get a layup and I got fouled.''
Iverson's right foot was bothering him after the game, but it didn't appear too serious.
McGrady, the NBA's leading scorer, has at least 30 points in 11 of his last 13 games. McGrady, among the first four players chosen Thursday for the 2004 U.S. Olympic team, shot 11-for-26, including 4-for-6 from 3-point range.
Miller, coming off a four-point performance in Thursday night's 98-88 loss at Detroit, was 13-for-21, including 5-for-8 from beyond the arc.
"Every loss is frustrating,'' Miller said. "It's hard to put one of these behind us.''
Orlando, which trailed most of the fourth quarter, got to 92-91 on a 3-pointer by Miller with 1:28 left. After McKie scored on a driving layup, Miller's layup with 24.9 seconds left cut it to 94-93.
Snow made two free throws, giving the Sixers a 96-93 lead. But McGrady made a pair to cut Orlando's deficit to one. After Snow hit two more free throws, McGrady nailed the game-tying 3.
Iverson shot just 8-for-22, but added seven rebounds.
Orlando, already without Grant Hill (ankle injury), didn't have forward Shawn Kemp for the third straight game. Kemp missed two games after he was suspended without pay Tuesday for violating the NBA's anti-drug policy for the third time. He was reinstated Friday, but wasn't able to join the team in time to play. Kemp is expected to return for Sunday's game in Toronto.
The Sixers took their biggest lead, 49-37, following a 15-5 run in the second quarter. Snow began the spurt with a turnaround jumper, and added a 3-pointer _ his third in 20 attempts this season _ that made it 43-35. Iverson had a jumper and driving layup before Keith Van Horn capped the run with a layup.
Orlando then scored seven straight, sparked by a 3-pointer from Miller. A free throw by Jacque Vaughn got the Magic to 51-47 at halftime.
The Sixers outrebounded Orlando 49-29.
tuesday night out 在 pennyccw Youtube 的最佳解答
All the Philadelphia 76ers had to do was win, and
home-court advantage was theirs for at least the first round of the
playoffs.
Instead, the 76ers had one of their worst first quarters of the
season and never quite recovered. Now home-court advantage rides on
the very last game of the season.
"I never thought it would come to the last game to decide our
playoff spot," Allen Iverson said after the 76ers lost to the
Chicago Bulls 115-106 Tuesday night.
The 76ers' third straight loss dropped them into a tie with
Indiana for third place in the Eastern Conference, and it also
clinched the Atlantic Division title for the New Jersey Nets. Both
teams wrap up their regular seasons Wednesday night.
A loss could drop Philadelphia to as low as fifth in the East.
"When you lose a ballgame, especially to a team not going to
the playoffs, and we're trying to get home-court advantage, that
opens the window to say a lot of negative things about your own
team," Iverson said.
Actually, nothing more really needed to be said. The box score
summed it up: The 76ers fell behind 35-18 in the first quarter,
when they shot 24 percent from the floor.
"That's about as bad a first quarter as we played," coach
Larry Brown said. ``We had no energy, and took awful shots."
Though Iverson matched his season high with 42 points,
Philadelphia shot 38 percent. Eric Snow was the only other starter
in double figures, with 17. The final score might have been even
worse if the 76ers hadn't gone 40-of-44 from the line, including
17-of-18 by Iverson.
They couldn't find an answer for Eddy Curry, either. Curry made
his first eight shots on his way to a career-high 31 points. He
might have scored 40 if he hadn't been in foul trouble.
The Bulls finished the season 30-52; Curry ended up shooting
.580 from the field, the highest percentage for the Bulls since
1982-83, when Orlando Woolridge put up the same figure.
Jamal Crawford matched his career best with 33, and the Bulls
shot 63 percent, including 10-of-15 from 3-point range. The team's
30 victories are nine more than last season, and just six fewer
than it managed in the two previous seasons combined.
"As a team, we just wanted to end on a good note and get our
goal of 30 wins," said Crawford, who also had eight assists.
"It's exciting for us."
The Bulls have Curry and Crawford to thank for this one. The two
opened the game with their own 13-4 run, and the 76ers were
overwhelmed. Curry had a monster first quarter, going 8-for-8 and
matching the entire Philadelphia squad with 18 points. He didn't
miss a shot until there was 6:30 left in the first half, and he
finished the half with 24 points on 11-of-12 shooting.
"When you are out of the playoffs, it is easy to come in and
not give your best effort," Bulls coach Bill Cartwright said. "I
thought our guys have been terrific and showed a lot of character.
They showed great spirit."
Philadelphia trailed by as much as 17 early in the third, but
Iverson scored six straight points to pull them to 94-90 with 7:24
left in the game.
tuesday night out 在 Memoirs with Momo CAももコーナー Youtube 的最佳貼文
Hi everyone! This is my weekly vlog as Queensland has moved onto stage 1 of easing lockdown restrictions. Some positive changes but still a long way to go for things to go back to normal. I'm still stood down and can't work but being able to see my friends now is a great change ❤️Everyone please stay safe and maintain good hygiene.
Time stamps:
0:00 Sunday: Picnic with friends
0:48 Monday: What I ate in a day, skincare routine, shopping and Master Chef
3:07 Tuesday: Outing at Chermside Westfield shopping centre
4:14 Wednesday: Catch up with friends
4:49 Thursday: Easy banana pancakes, chill day at home
6:36 Friday: Makeup tutorial filming day & princess polly boutique haul
7:07 Saturday: Sukiyaki for dinner!
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PRODUCTS USED:
DR.Ci:Labo - Labo Labo Super-Keana Lotion: https://www.yesstyle.com/en/info.html/pid.1049496916
Dear, Klairs - Freshly Juiced Vitamin Drop 35ml: https://www.yesstyle.com/en/dear-klairs-freshly-juiced-vitamin-drop-35ml-35ml/info.html/pid.1060708173?cpid=1060708172
Ultimate Skincare Bundle: https://alyaskin.com.au/products/ultimate-skincare-bundle
FIRST AID BEAUTY Skin Lab Retinol Eye Cream • 15mL: https://www.sephora.com.au/products/first-aid-beauty-skin-lab-retinol-eye-cream/v/default
SKIN PHYSICS Lash & Brow Magic Enhancing Treatment 8 mL: https://www.priceline.com.au/skin-physics-lash-brow-magic-enhancing-treatment-8-ml
Richeye - Eyelash & Eyebrow Mascara Essence: https://mkbeautyclub.com/products/richeye-eyelashes-eyebrow-mascara-essence-extention-treatment
AVÈNE THERMAL SPRING WATER SPRAY: https://www.avene.com.au/avene-thermal-spring-water/thermal-spring-water/avene-thermal-spring-water/avene-thermal-spring
AVEDA Smooth Infusion Naturally Straight: https://www.mecca.com.au/aveda/smooth-infusion-naturally-straight/I-032714.html
Circa Home Coconut & Watermelon Classic Candle 260g: https://www.adorebeauty.com.au/circa-home/circa-home-coconut-watermelon-classic-candle-260g.html
SLEEP INTENSE - DREAM ESSENCE MIST: https://www.spaceylon.com.au/products/sleep-intense-dream-essence-mist
JS Health vitamins: https://jshealthvitamins.com/
Dr. Morita Hyaluronic Acid Essence Mask 10pcs: https://www.cosmeticsnow.com.au/iteminfo/dr-morita-hyaluronic-acid-essence-mask-10pcs
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MUSIC:
ninjoi. - Thank You - https://thmatc.co/?l=C78CEBC5
Cults - Ever - https://thmatc.co/?l=C35E39DD
Goosetaf - Bumblebee - https://thmatc.co/?l=55756900
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