Thursday 5 Laps Of X-country

Posted by plu, Yesterday, 08:16 PM

Hi all,

Thursday 5 laps of x-country

36:15, ahr 150 bpm ?, 6.5 km, Pace 5:30 per km

With the foot pod the faster I run the shorter the distance.

Ran with MarkMik - his first after his successful debut 6foot track - he needs a new training partner now after this "recovery run"

7:48 117 AHR
7:06 132
7:06 183 - felt a surge in heart rate at top of a hill - must not have recovered on monitor for a while
7:18 180
6:55 146

cheers Plu

Tuesday 5 Laps Of Cross Country

Posted by plu, Mar 16 2010, 05:50 PM

Hi all,

Tuesday 5 laps of Cross Country 6.7 km 38:38 126/139 ahr/mhr, 5:44/km

Each lap is about 1.3km

7:44
7:41
7:40
7:49
7:42

Just took it easy and even running over the hilly course. This makes Friday's time of 36 minutes look pretty solid.

I think I have the foot pod right now. I will test it again on one of my normal 6 km runs I know well.
Thanks for all the tips.

cheers Plu

Monday 6 Km And Calibration Help Please

Posted by plu, Mar 15 2010, 05:29 PM

Hi all,

6km 33:42 3km in 17:06 115/132; 3km 16:36 126/139

Still trying to calibrate the foot pod.

For the first 3 km the foot pod measured 2.76km for 3km run. I had it calibrated at 1.002.
For the second 3km the foot pod measured 2.8km for the 3km run. I had it calibrated at 1.010

Does this mean it is out by 80m per km for the first three km and then about 60 m for per 100m for the second three km?

If I am right does this mean I have to push the calibration out to 1.100? Any help would be great.

By way of background on my last calibrated run I was calibrating in the other direction 0.99-0.98.

Plu

Sunday 6km

Posted by plu, Mar 14 2010, 01:48 PM

Hi all,

Sunday 6km 32:28, 125/146 ahr/mhr, 5:25 per km
5:30
5:34
5:31
5:27
5:37
4:47

I was very surprised at how even the pace was - the end is mostly downhill and is often proportionally faster to my earlier pace.

Special congrats to all the Six foot Track Runners.

cheers Plu

5 Laps Of X - Country Course

Posted by plu, Mar 12 2010, 09:20 PM

Hi all,

5 laps of X - Country Course - at least 6km AHR 170

I have given up trying to work out how long a lap is. I did work hard in the laps today but I dont think at an average of 170bpm.

Anyway here are the split times for each lap - I was moving at the end and I ran 3 minutes faster than the time for the same course on Monday.

7:39
7:34
7:44
7:05
6:22


For the record on Monday I did:

7.52
8.00
7.51
7.50
7.48

Thoughts with 6foot track runners tomorrow.

cheers Plu

Tuesday 6km Run

Posted by plu, Mar 9 2010, 09:38 PM

Hi all,

6km run 36:19 HR 115bpm

I had a meeting after work at Sydney University 5:00pm but knew I would be late. I was out the door by 5:20pm but just thought with the traffic I would be late.

So I went home and went for a run.

Been having trouble calibrating the foot pod. I don't really understand how to do the calibration. I think my pace have changed.

Been on 1.0 for track running. But I have been recordning longer than the distance run. So I reduced to 0.998 for the first 3 km and still too long so I reset it at 3km to 0.996.

Now that was way out again - so this time I have set it to 1.2 for the next run. I know I have to divide something by something to get the ratio - brain not working on this front.

cheers Plu

Monday 6km And February Running Log

Posted by plu, Mar 8 2010, 06:35 PM

Hi all,

Monday 6.5 km 39:23 Minutes AHR 133
Laps of Cross Country Course
7.52
8.00
7.51
7.50
7.48

Seems to be about 1.2km per lap.




2010

January

6 6 7.6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6= 163 km

February

6 6 6 6 6 6 20 6 =62

cheers Plu

Singapore Day 4 - Plu's Time

Posted by plu, Mar 5 2010, 01:24 AM

Hi all,

No Run

Here is my prof - post


http://martinpluss.edublogs.org/2010/03/04...conference-day/

I am very relieved to post to Cool Runners - I have been juggling prof emails and posts to my educational blog.


Now I will tell you the Plu side as well. I woke up this morning and I could not find my wallet. 90 minutes till why I came to Singapore and I was in a panic. After the initial shock I said to myself calm down Martin and work it out. I remembered the last time I used it- I was at a a nice noodle place in the Fountain Plaza and paid for the meal. I did remember getting bumped by a girl while getting a drink and also later someone going past me when I when I was bending over getting an icecream. I thought this morning that is when my wallet was taken. I had woken up at 7:00am to have an easy breakfast. Because of the time difference I thought I should ring all the banks to cancel the cards. I was really P... off with waiting a very long time to speak to a real person for two cards. Fortunately I have a direct number to CBA at Penno - ( that is a gold card let me tell you - I probably should not have it) and I got prompt and reliable service for that card. All I can say is get mobile roaming and have all the numbers in your phone.


Well guess what I am a fraud. I did find my wallet - I thought I had lost money but I forgot that I got a few things for the kids which accounted for some money I thought was missing. So partly embarrassed and relieved and after I while I centred and I started to enjoy the Conference in a different frame of mind.

I came back to my hotel after the Conference to type up my notes and then went to a networking night- which was really good. After this I came back to my hotel and sat in teh wifi ares (which is also the bar) and wrote my prof blog and one for you now.

Running

EDIT: No run today and I put an expression of interest to the Race Director of the Six Foot Track but now have decided not to run - not ready mentally and physically.

I have attached a few photos in case you did not press the link above.

cheers Plu

Singapore Day 3 - Plu's Time

Posted by plu, Mar 3 2010, 07:02 PM

Hi all,

60 minute run

For those who are interested here is the report on the business part of the day with 10 photos.

Just out of interest is any one on cool running interested in these posts? I cannot tell if you are reading them.

Now what else did I do? We let me go in reverse for you. Wi-Fi is in the foyer of the hotel and there is a bar there ( see photo) so I sit in the bar work for a few hours doing my report for the day checking school email and personal email. By this stage I have had three beers which cost me $42 after this I go to the Fountain Courtyard - the one under the round-about for a $5 meal which fills me up.

In the morning I have a huge breakfast. I start with cereal tea and juice. Then I go to the hot food and a lovely elderly lady makes cooks my eggs in front of me and I have some bacon with them. I also throw in some Asian hot food. After this I go for the fruit and some yogurt.

This actually sees me through the day. I might have a banana around lunch time, lots of water and a juice from the shop. Speaking of the shops here they have food shops and no drinks with them - the bottle variety. I have to find a separate drink shop for a drink. I now have heaps of bottle water.

This arvo I went for another adventure run where I turned right a block from the hotel and I had to run a couple of km before I could find a crossing over the road. Everyone has me scared about J walking etc. I could not have crossed anyway because there was a fence in the middle of the road. I had forgotten about chewing gum rules.

During my run I stopped to put on my foldable glasses and read the map – see photo. This is when I realised where I lost my glasses yesterday – I pulled out the camera and dragged the glasses out with them. I was actually looking for a Buddhist shop I spotted on my long run the other day. I was trying to find a metal bowl used in meditation ceremonies. Found the shop and then got lost running towards Little India again.

Once home I decided to put on log pants to go to Raffles Long Bar. I was not that impressed with it. So I took some photos and left – much nicer here where I now. The nice areas I would like to see are for residents only.

All dressed up and no place to go. I went to find another bar on the top of a skyscraper I was told about but I could not find it. So I went back to the hotel got back into the gear I am in now and came to my workstation at the bar.

Well that is about it from me for now. Tomorrow the Conference starts and it will be full on with over 1000 delegates. I will blog directly into the blog in the link above about the conference proceedings.




See you soon. How are thngs going with the Six Foot Track - have not checked for a while.

Cheers Plu

Singapore Day 2

Posted by plu, Mar 2 2010, 10:40 PM

Hi all,

46 minute Run - where Anth suggested

Firstly, I did catch up with Anth - great to have a chat and have a quite drink - see photo.

At 8:30 we met at the Suntec Convention Centre for the two sessions of Learning Trails. In the first session we went to Hort Park which is a garden area 20 minutes out of the CBD towards Sentosa. My group had a software specialist from California two academics from UNE. I got talking to a second year teacher from Jurong to the west an hour. Poor area – school starts at 7:00am and finished at 1:30pm. Allow Facebook access but don’t have 1:1.

Hort Park is a garden area. We went on a tour using HP touch device with GPS locators which would tell us where we were and idetified plants and varieties and then give us activities to do and a test at the end of each section.






The highlight however was when they lifted a bike off the back of a truck – thought it was a rickshaw and it was a Google bike . Everyone else was a bit shy but I went for a photo – too good an opportunity not to miss.

This afternoon I am on a Learning Trail in a Wetland area Sungei Buloh up near Malaysia. There are some really interesting people and I am learning a lot.
Even with the small sample of people I have seen and spoken to so far there is a range of skill sets and interests.

xxxxxx

Well- from my last post..

“This afternoon I am on a Learning Trail in a Wetland area Sungei Buloh up near Malaysia”

I was very near – I could see the coast and the high rises. Maybe the closest I will ever be.

Anyway Sungei Buloh up was great. Like Hort Park we got to use technology in the field. I will explain more in a later post about how this is all set up – basically these are projects which link schools in partnerships with technology companies to develop activities in what they call here “Learning Trails”.

After updating my blog I arrived at Suntec to be told we had a long trip. We one’s definition of long does vary. I thought oh well off to Bowral or Bathurst. Well it was only half an hour when we asked. I joked that was a sort commute for many of us – - got a few chortles.

During the drive to the west and I suspect north of Singapore I chatted with Enoch from Jurong as well as Darren the Manager of the government body who does the work with the learning Trails with the schools.

During the drive out and from the wetland we could see Malaysia. It is an industrial area and also had old unused army barracks. I laughed at the BMW and Mercedes wrecking yards where there were half cars as spare parts. I then asked how much cars cost and a Corolla like I have costs S40-50k – lot more that the $21k in Sydney. Petrol was also $1.78.

At Hort Park we used a HP handheld, this time we used a netbook with this cool handle – see the picture. This would work really well with students. Each of the exhibits in the centre and plaques during the walk had a bar code. We took the netbook tablets with us and using the camera (which flipped both ways). All you had to do was scan the card with the webcam and information would come up about the location you were at – see picture.

I found it interesting to see why they used different technologies in different locations. At Hort Park there are no trees so the GPS have good access to the satellites. Amazing how trees can cause so much trouble. In the wetland there are too many trees so the company in partnership – I will spell out the detail of the organisations in another post- has set up a wireless network all around the wetland. I asked how it was done – and took a few photos. During the walk they have shelters in each shelter they have some solar panels which generate power for the wireless hot spots – quite clever for an isolated and wet area.



A few other bits of information I found of interest. Yes about real estate. It costs about 200k for a two bedroom unit. Levies are paid but the government is responsible for the lifts and painting outside foyers etc. No strata managers to speak of. Unit sizes are around 100square metres and you have to own them for 5 years before you can sell them on. This is because the government subsidises the purchase and selects who lives where. I remember reading about this during my Masters degree. There is a belief in a pluralistic society rather than a multicultural society so the government makes sure each community has a mix of Chinese, Malays and Indians etc.

Just for some objective evaluation. The HPs at Hort Park were hard to read in the sun. Also if you clicked too much , like young kids would do, it was difficult to get back to where you needed to be. In the wetland I felt like Mr Gadget man with my flip camera , camera and phone as well as the netbook. I asked about this and they said the netbooks were introduced in 2007 and received good reviews from the children who used them but they have plans to go a bit smaller. In Chinatown the Learning Trails actually use Nokia phones.

I got back to the hotel and wanted to go for a run. Yesterday for those who don’t know I did a discovery run for n90 minutes because I got lost. Today I wanted to be a bit more sensible so I went to the area along the river and the harbour – very much like Darling Harbour. Good run for about 50 minutes. Everywhere I go I see these three huge buildings that are being built which what I can only call a ship on the top joining them together. It has really got my attention – pretty impressive. Don’t know what it is called.

A few have asked me for the link to the Conference here it is:

http://www.ictlt.com/conference.html

Ewen - If I have time I will try and find Singapore Sling

Cheers Plu



PS: Only thing of note is that I have to take my glasses on the runs I do so I can read the map to tell me where I am going. Well the glasses fell out of my pocket. I found a reasonable pair of glasses in a shop an found a ripper of a pair that fold up. Now I can put them in my pocket to see/read when I run.