A bit less than 4 km each time, 3 or 4 times a week. Go in evenings so won't get sunburn. If it rains then i go stair climbing... run up my 13 storey block then take the lift down, 10-12 laps.

If want to lose weight then don't care about distance, just aim for longer duration. Body will dephosphorylate creatine for ATP first (i think, haven't mug yet), then use up the glycogen stores before utilising fatty acids. So must run for >20 min before the body starts to burn fats.

The other way is to put the body in starvation mode by not eating... get hypoglycaemic, less insulin produced, decreased fat storage, increased fatty acid utilisation, increased protein breakdown, muscle wastage, metabolic acidosis......

Train 2.4 is different story, that kind of pacing not intense enough to achieve fast cardiovascular improvement... on top of that it's too slow already...sure fail one... haha... i suppose to take ippt every year during disruption... but nobody else taking leh... then people tell me don't volunteer for test... wait remind army of our existance... spoil market lah... sabo them need to take too. Maybe got mindef people read our class blog then i die already. haha...=)