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Operation Kingfisher

Week #4: Ramping Up On Speed and Endurance. Week #4 had the Kingfishers back to the Serangoon track for a progressive session of speedwork and interval training midweek. A warm up jog was followed by a set of drills to get the engines ready for the main action of the evening. The training crew was happy to see that the Kingfishers ran very strongly in all 6 sets of 800m, and that was in addition to the mile trial at 90% effort conducted earlier. Track Session Photos By FatBird Onin. It was start of Pace ...

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Week #4: Ramping Up On Speed and Endurance. Week #4 had the Kingfishers back to the Serangoon track for a progressive session of speedwork and interval training midweek. A warm up jog was followed by a set of drills to get the engines ready for the main action of the evening. The training crew was happy to see that the Kingfishers ran very strongly in all 6 sets of 800m, and that was in addition to the mile trial at 90% effort conducted earlier. Track Session Photos By FatBird Onin. It was start of Pace ...

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Operation Kingfisher | tfb-opskingfisher.blogspot.com Reviews

https://tfb-opskingfisher.blogspot.com

Week #4: Ramping Up On Speed and Endurance. Week #4 had the Kingfishers back to the Serangoon track for a progressive session of speedwork and interval training midweek. A warm up jog was followed by a set of drills to get the engines ready for the main action of the evening. The training crew was happy to see that the Kingfishers ran very strongly in all 6 sets of 800m, and that was in addition to the mile trial at 90% effort conducted earlier. Track Session Photos By FatBird Onin. It was start of Pace ...

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tfb-opskingfisher.blogspot.com

1

Operation Kingfisher: Operation Kingfisher 2016

http://tfb-opskingfisher.blogspot.com/2016/05/operation-kingfisher-2016.html

Looking for a speed and strength training program that will help you best your Half Marathon and 10k race timings at the upcoming Army Half Marathon, and other Q3 Marathon races? This 8-Week structured training Program brings all together - an integration of the best for 10km and 21km training of. Speed, hills, trails with optimal race pacing. Structured Half-Marathon Training System comprising:. 8226; 8-week Team FatBird PowerFLIGHT Marathon Training Program. Heart-Rate and Pace Training sessions.

2

Operation Kingfisher: July 2014

http://tfb-opskingfisher.blogspot.com/2014_07_01_archive.html

Rainy Hills @ Week #2 Weekend. It turned out to be one of the most fun and yet effective workouts @ Kingfisher's weekend session at Mt. Faber hilly region. When we started off for our strength training combi of rolling slopes and hill repeats, the weather was cool and refreshing. As the groups entered Labrador Park after a 4km Marathon Pace (MP) run, the gloomy skies were accompanied by gusts of wind in the midst of a determined flock wanting to consume the morning's main menu of Labrador hill repeats.

3

Operation Kingfisher: Training

http://tfb-opskingfisher.blogspot.com/p/training.html

Team FatBird Operation KingFisher. This program is specifically designed with the Beginner/Intermediate runner in mind. The runner who is undertaking this 10km/21km Half Marathon training program should already have completed a few races of lesser distances. The Runner should be able to commit time and effort to train 3-4 sessions per week (21km) and 2-3 sessions per week (10km). Team FatBird's 8-week FLIGHTZones and PowerFLIGHT Training Program consists of the following workouts:. They are speed and str...

4

Operation Kingfisher: July 2015

http://tfb-opskingfisher.blogspot.com/2015_07_01_archive.html

Kingfishers off to a great start. 8-week structured marathon training program for participants of Straits Times Run, Sydney, OSAKA and KL Marathons, got off to a smooth start in nice weather. The group of Kingfisher trainees, many of whom are returning participants of past FatBird. Training programs who have done very well in recent races, were given a warm welcome and training briefing before launching into our first basebuild long run from Parkland Green, ECP. The HM Kingfishers turned back earlier for...

5

Operation Kingfisher: FlightZONES

http://tfb-opskingfisher.blogspot.com/p/flightzones.html

In the absence of Heart Rate Monitors, a simple age-graded calculation can be used to determine Max Heart Rate. Team FatBird's FlightZONES™ Calculator. Team FatBird will use the American sports scientists's modified the basic formula to allow for gender:. 214-(0.8 x age) for men, and. 209-(0.9 x age) for women. Enter your Age and Gender and let us compute your Max Heart Rate and Team FatBird's FlightZONES! Subscribe to: Posts (Atom).

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tfb-opskingfisher.blogspot.com

Operation Kingfisher

Week #4: Ramping Up On Speed and Endurance. Week #4 had the Kingfishers back to the Serangoon track for a progressive session of speedwork and interval training midweek. A warm up jog was followed by a set of drills to get the engines ready for the main action of the evening. The training crew was happy to see that the Kingfishers ran very strongly in all 6 sets of 800m, and that was in addition to the mile trial at 90% effort conducted earlier. Track Session Photos By FatBird Onin. It was start of Pace ...

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