Sunday, February 14, 2016

Week #4: A Notch Up @ Keppel Marina

The Falcons returned for training in Week #4 after a good CNY break.  The turnout was respectable and the various groups were raring to get down to more basebuilding to ensure the aerobic base continued to be enhanced.

The thinly-staffed Falcon training crew did a commendable job of managing all the trainees into Keppel Marina with the HM doing a single 6km scenic loop whilst the FM trainees did 3 6km loops before returning to clubhouse.

The weather was cloudy and made for a conducive workout for many of the Falcons who ran strongly in their respective pace groups.  The past few weeks of training have also helped quite a number of the Falcons to trim down slightly, aiding further in their light-footed-ness and ease of running.

The HM groupings of 2:00h, 2:15h and 2:30h ran strongly back along a rather long upslope before getting onto Depot Road for more up slopes back to SAFRA MF Clubhouse.  The Full Marathoners for 4:00h, 4:30h, 5:00h and 5:30h did well too, evident in most of the runners able to keep pace in the up segments of the route.

Falcon Trainer Arnel conducted a much needed round of cool-down stretches to ease those post-run tight muscles for a quick recovery.

With Week #4 completed well, the Falcons are looking forward to next week's continued base building at the undulating terrain of MacRitchie Reservoir Park.

The Falcons Went A Notch Up In Week #4

Photos by FatBirds Chin & Rand