Below is my run report for the past 3 days.
Thursday afternoon
Back from work, the weather was cloudy and it was a cool afternoon. The temptation of lying in bed was strong. I got to force myself to go to gym for my usual run. 2KM into my run, both my lower leg felt heavy and tired. Pause for 30 seconds, stretch the lower legs and continue running. After 3KM, I decided to press the cool down button.
Location : JPMC Gym
Distance : 3 KM
Time : 21.03 minutes
Inclination : 1.0
Calories burn : 200
Nike+iPod Chart
Friday afternoon 
Start out slow as the day before my run wasn't so good. Also I went for a hiking trip in the morning, so I'm not sure if I got the energy to run 60 minutes. Check out my run summary below.
Speed against time
8.5km/h for 0 - 30 minutes9.0km/h for 30 - 38 minutes
* lower legs felt heavy and tired, paused and stretch the legs then walk at 5.0km/h for 2 minutes
8.5km/h for 40 - 45 minutes
8.7km/h for 45 - 50 minutes
9.0km/h for 50 - 60 minutes
* completed 8.68KM, instead of the usual cool down speed, I continue running for another 2 minutes at 8.0km/h and completed 9.0KM.
Location : JPMC Gym
Distance : 9 KM
Time : 62 minutes
Inclination : 1.0
Calories burn : 700
+ 3 minutes cool down period, see picture
Nike+iPod Chart
This afternoon
Today run was much better than the previous 2 days. Manage to run 60 minutes non-stop. Checkout my run summary below.
Speed against time
8.5km/h for 0 - 5 minutes8.7km/h for 5 - 10 minutes
9.0km/h for 10 - 20 minutes
9.2km/h for 20 - 58 minutes
10.0km/h for 58 - 59.30 minutes
13.0km/h for 59.30 - 60 minutes
* completed 9.0KM in 59.39 minutes
Location : JPMC Gym
Distance : 9.1 KM
Time : 62 minutes
Inclination : 1.0
Calories burn : 739
+ 5 minutes cool down period, see picture
Nike+iPod Chart
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