Sunday 28th November 2010 Tempo 10K

SUNDAY 28th November 2010 - TEMPO RUN
Meet at Sengkang CC
Run Start at 7am SHARP
Distance: 10k
Route:
http://www.mapometer.com/en/running/route_920273.html
Route is plotted for 1 loop. so you guys need to do 2 loops (make it 10k and try to do it below 60min)

IMPORTANCE:
BE SAFE, Last thing we want is injuries!!!!
1. HYDRATION
2. Energy Gels
3. Mobile Phone/ cash/ Road ID
4. Sun Protection
5. Study the route!

Happy Running!!!

Sunday 21st Nov 2010 - Tempo 18k

SUNDAY 21st November 2010 - TEMPO TRAINING RUN
Meet at Sengkang CC
Run Start at 7am SHARP
Distance: 18k
Route:
http://www.mapometer.com/en/running/route_336749.html
For those who are doing shorter distance, can omit going into Punggol Jetty
For longer distance i.e. 21k, do 1 loop at sengkang square.

IMPORTANCE:
1. HYDRATION
2. Energy Gels
3. Mobile Phone/ cash/ Road ID
4. Sun Protection
5. Study the route!

HAPPY RUNNING

Sunday14th and Wednesday 17th November 2010

SUNDAY 14th November 2010
Meet at Sengkang CC
Run Start at 5am SHARP
Distance: max 30k or Shorter
Route:

http://www.mapometer.com/en/running/route_790425.html
for shorter distance - please u-turn @ your planned u turn point (briefed before the run)

WEDNESDAY 17th November 2010 - HARI RAYA HAJI TEMPO RUN
Meet at Sengkang CC
Run Start at 6am SHARP
Distance: max 28k or shorter
Route:

http://www.mapometer.com/en/running/route_350126.html
for shorter distance - please u-turn @ your planned u turn point (briefed before the run)


IMPORTANCE:
1. HYDRATION
2. Energy Gels
3. Mobile Phone/ cash/ Road ID
4. Sun Protection
5. Study the route!

HAPPY RUNNING

sunday 7TH NOVEMBER 2010

SUNDAY 7th November 2010 - RECOVERY TRAINING RUN

Meet at Sengkang CC

Run Start at 6am SHARP

Distance: 18k or 24k

Route:

http://www.mapometer.com/en/running/route_713507.html

24k: run up to Upper Pierce Reservoir - u turn - run same way back to SK

18k: run up to Junction of YCK n Upper thomson Rd (teacher's estate) - u turn - run same way back to SK

IMPORTANCE:

1. HYDRATION

2. Energy Gels

3. Mobile Phone/ cash/ Road ID

4. Sun Protection

5. Study the route!

HAPPY RUNNING