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频道帖子
Apologies for the delay, we will post the details of this week’s run tomorrow morning 🙏🏻
| 2 | Photos from sunday’s ON Squad Relay updated here!! | 1 757 |
| 3 |  +8Hey everyone yall were ON fire this evening 🙌🏻 Amazing work out there representing, supporting and even to an extend showing Singapore off! 🇸🇬❣️ Great to see not only our regulars but to also, cross paths with some of you new/shy/on the fence with us in the community, catch you on guys on the next one!
Massive shout out to our toasties team (Andrew, Desiree, Charlotte, Ee Chuan) and Zul’s “Toast Mode On” team! Along with all of our regulars and friends amongst different team setups 💚 | 2 515 |
| 4 | SEMI FINALS, level 6 come cheer now!!! | 2 295 |
| 5 |  INTO THE QUARTERS LETSGETITTTT 🙌🏻💚 | 2 661 |
| 6 | We’re back at level 6! | 1 634 |
| 7 |  GREENZONE at level 6 💚 | 2 606 |
| 8 |  +1If you’re heading to the On Squad Relay later, come say hi! 👋
📍 Perennial Business City
Level 7, 1 Venture Ave, Singapore 608521
🕒 From 3PM onwards
Representing FFRC today are Charlotte, Desiree, Andrew, and Eechuan. Toasties Zul and Rachel will also be racing with their respective teams.
If you have a spectator ticket, come join us in cheering them on 💚
📷 Yuhan | 2 769 |
| 9 | Hey guys bullion hawker is closed, we’re hanging at Beach Road prawn mee and breakfast grill! | 507 |
| 10 | LIVE LOCATIONS | 791 |
| 11 | Weather is good!! | 917 |
| 12 | Hi guys, the route has been updated. We'll be running along ECP since this is a workout session.
FM runners will continue further down ECP before looping back and meeting the HM group for breakfast at The Bullion Hawker Bar.
Please take some time to read through your workout sets carefully, and do your own pre-kaya recommendation before meeting us at 18 Robinson. We'll be moving off sharp at 6:45am to avoid the morning sun as much as possible. If you're running late, use the live location to catch up with the group.
This is the last spicy workout before race day, so treat it as a chance to test your race-day routine - breakfast, shoes, gels, and anything else you plan to use.
Bring a flask if you need one, as most of our water stops are coolers rather than stalls where drinks can be purchased.
Weather check will be at 5:30am. See you and sleep early tonight 💚 | 3 040 |
| 13 |  Thanks for joining us last night! The workout wasn’t easy so great job for showing up 💚 just a few more weeks to go!
Photos: https://photos.app.goo.gl/iPWWNghf8LsinToXA
yuhan will be uploading the rest of the photos tonight :) | 2 811 |
| 14 | If you’re planning to come tomorrow do rsvp in the polls. We will drop the route and end point details before noon :) | 964 |
| 15 | If you’re coming tomorrow, please rsvp in the comments. Do note that there won’t be any 100PLUS available so do plan for your own hydration.
As we’re peaking this week and next week towards Gold Coast training, please review the workout carefully. 💚 | 1 984 |
| 16 | SAT 30TH MAY - KAYA RUN #137
⏱️Time
630AM Drills / 645AM Start
📍Meeting Point
18 Robinson Seating area
(NO BAG DROP)
📋 Programme (WK 9/12 Road to Gold Coast Marathon)
Pre-kaya Recommendations:
HM: pre-run 30min Easy
FM: pre-run 5K + 30min easy
HM: 80min Spicy Kaya Run
• 15min Easy
• 20min FM
• 10min Easy
• 10min FM (split into FM/HM groups)
• 5min Easy
• 5min HM
• 5min Easy
• 10min Easy
FM: 105min Spicy Kaya Run
• 15min Easy
• 20min FM
• 10min Easy
• 20min FM (split into FM/HM groups)
• 10min Easy
• 10min FM
• 20min Easy
🏃♀️ Pace Groups
G1 - 3:05FM / 1:30HM
G2 - 3:15FM / 1:35HM
G3 - 3:30FM / 1:40HM
G4 - no FM / 1:45HM
G5 - 3:45FM / 1:50HM
G6 - 3:59FM / 1:59HM
CLICK HERE FOR PACE CHART
📋 SHORTER Option - N/A
👟 Recommendation
Race shoes + Hydration flask + Nutrition (1 gel per 45mins)
🗺️ Route
https://strava.app.link/swBcewhUw3b
💦 Rest stop
TBC
🏁 End
TBC | 4 024 |
| 17 | THU 11TH JUNE - TOASTED THU
⏱️Time
7PM WU Run / 7.15PM Drills / 7.30PM Start
📍Meeting Point/Bag drop
The Kallang (Gate 4)
📋 Programme (WK 8/12 - Road to Gold Coast Marathon)
https://strava.app.link/f53gVOzgN3b
15min Warm up
10min @ HM, 2.5 min walk
8min @ HM, 2min walk
6min @ HM, 90s walk
4min @ HM, 60s walk
2min @ HM
15min Cool down
🏃♀️ FM/HM Pace Groups led by Toasties
(Pace groups are based on the FM/HM targets)
G1 - 3:05/1:30
G2 - 3:15/1:35
G3 - 3:30/1:40
G4 - 3:35/1:45
G5 - 3:45/1:50
G6 - 3:59/1:59
CLICK HERE FOR PACE CHART
👟 Recommendation
WU/WD - Everyday trainers
Main Set - Workout/Race shoe
🍛 Dinner
TBC | 3 429 |
| 18 |  That was a hooooot ☀️ one today. Well done to everyone who showed up and got it done.
Next week will be Spicy Kaya run!
Photos: https://photos.app.goo.gl/5kTEnKG1A47Cqz1n6 | 3 589 |
| 19 |  If you’re at our Kaya run end point, our merch is here!
They’re plain samples with limited sizes :) feel free to touch and try! | 3 322 |
| 20 | LIVE LOCATIONS | 700 |
