2017 - 2019 NPE Highway Run Challenge Insigh...

2017 - 2019 NPE Highway Run Challenge Insights (Part 1)

Some useful running dynamic obtained from my Garmin GPS Watch. (Can view it at Garmin Connect)
2017: Fenix 5X
2018: Forerunner 645 Music
2019: Forerunner 945

By comparing the following useful information:

1. split time of first 5k and the next 5k, and the last 300m
2017: 17:52 (3:34 min/km) | 17:27 (3:29 min/km) | 63 sec (36:25 min - 3:32 min/km)

2018: 17:26 (3:29 min/km) | 17:47 (3:33 min/km) | 54 sec (36:09 min - 3:31 min/km)

2019: 17:59 (3:36 min/km) | 17:26 (3:29 min/km) | 53 sec (36:19 min - 3:32 min/km)

2. Running Dynamic on avg running cadence (first 5k, next 5k, 300m) and average.
2017: 189 spm | 184 spm | 181 spm (187 spm avg)

2018: 186 spm | 181 spm | 167 spm (183 spm avg)

2019: 190 spm | 194 spm | 190 spm (192 spm avg)

3. Stride Length (first 5k, next 5k, 300m) and average.
2017: 1.48m | 1.54m | 1.68m (1.51 m avg)

2018: 1.54m | 1.56m | 1.74m (1.55 m avg)

2019: 1.47m | 1.48m | 1.72m
(1.49 m avg)

Analysis based on my training phase of that week.

In 2017: Clocking an average of ~80km weekly, came back from Beijing Vertical Run in Aug and I was in Phase 1 Training (3rd Week), building up towards Hari Sukan Negara (Main Race).

In 2018: Clocking an avg of ~50km weekly, came back from Ostankino Tower Run (Main Race), preparing towards upcoming Towerrunning Races as well, and I was in second peaking state for this race and sharpening my speed near to the KL Towerthon.

In 2019: Clocking an avg of ~100km weekly, started my 2nd Periodization Training and I was in Final Stage of Phase 1 Training, a good race to test my base fitness level.

*Thanks @runningmalaysiamagazine for the awesome shot yesterday morning at @ijm_highway_run

Part 1 Done.
Part 2 will be posted on tomorrow.

#GarminMalaysia #Garmin

Soh Wai Ching - Athlete

About author

A young and dedicated athlete studied Sport Science Major in Exercise in University Malaya. Born in the year of 1994, 28th of September in Malaysia. Started his running career in the mid of 18 years old which is in the year 2012. First 10k timing were 55 minutes. And within a year of his running career, he managed to achieve Sub 40 for 10km. Now, his personal best for 5k - 16:04, 5,000m - 16:13 and 10k - 33:26, 10,000m - 35:16 minutes. Aiming to hit 5k - Sub 16 min by year 2017. His first Half Marathon timing were 1:44:51 which He did it without a proper training and is just 3 months right after he started running. In year of 2015, 1st of Feb, He managed to hit a 1:23:59 for Half Marathon with the 7 weeks Training Program. In Year 2017, he also won the Second Overall and Best Malaysian in KL Tower International Towerthon Challenge. With this achievement, it kick start his journey to participate in Vertical World Circuit. He represented Malaysia to Beijing Vertical Run as Elite Category and won 5th placing in his first vertical world circuit. He going to Shanghai, Osaka and Hong Kong for the last three vertical world circuit. Currently supported and sponsored by Garmin Malaysia, World of Sports - Mizuno, NulivScience US (Actigin), High 5 Sports Nutrition Malaysia, Lifeline ID, Beet It Sports Malaysia. He is looking for corporate to provide financial support to him to cover his expenses in joining the vertical world circuit.

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Professional Towerrunner, currently Rank No. 1 in Asia, No. 2 in the World. Sport Science Graduate from University of Malaya Powered by Tenaga Nasional Berhad Fly Together with Turkish Airlines #MasTowerRunner #RoadToWorldNo1

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