The passing rain came just in time to clear the slight haze for what turned out to be a cool-weather LSD for the Sunbirds.  The respective groups were well represented, although quite a number were taking a rain check after their previous day’s Northface100 conquests.

Briefing was short and sharp with the group photos taken in snappy fashion, leaving lots of time for the Sunbirds to complete the training requirements of the morning – 15km (HM) and 28km (FM) trail/slopes LSD at Basebuild pace.

The running and pacing have improved markedly from the first session over a month ago, with most of the trainees able to maintain target training paces, and in the trying conditions of the Northern Trail and Peirce Reservoir slopes.

The 3 times aircond road did however get to some of the trainees, but in the end, the great weather more than provided the boost for the runners to complete the challenge for an equally tough run back along the Island Country Club slopes and Northern Trail.

A very good outing for the Sunbirds which was incident and accident free, followed by cool down stretches conducted by some of the Sunbird trainers.  As advised, the tightening muscles and hydration needs require immediate attention to stave off any potential injury as the mileage and intensity would increase over the next few weeks.

With the Basebuild phase completed, the Sunbird program will progress on to doing a number of 30km at target Marathon Pace in the following few weekend sessions, albeit on flatter and more pace-able terrain.

The Sunbirds are enjoying their training and pleased to see results from their increased strength, faster pace and for a number of them, decreased weight making LSDs even more attainable and enjoyable.

The Sunbirds Passed Basebuild Strong!

Facebook photos from FatBirds
Meng Kiat (Album I)

Ronnie (Album II)
CK Chin (Album III)