KL Runner

Kuala Lumpur Runner, KULAI Runner.

Sunday, January 22, 2006

My training for this week

Recently i training very much less than before. Despite of that, I maintain at least 2 times of speed work per week. i train a bit more this week.

Monday
7km easy run 6-7 minutes pace per km.

Tuesday
400m x 12 times

Wednesday
7km easy run about 6-7 mintues pace.

Thursday
1km x 4 times

Friday
rest

Saturday
6km easy run

Sunday
Hopefully can do 20km

Total run for the week = 55km

Saturday, January 07, 2006

KL MARATHON CIRCUIT 2- (7TH JAN 2006)





The run flag off at 7.30am with a delay of 30 minutes. My first lap was a bit fast. I was in 3rd position in my category(Men Veteran Half Marathon) after the first lap. I overtook an Indian runner on the second lap. Ronnie came closed at the end of 2nd lap. Pacing with Ronnie for the 3rd and 4th lap. I slow down a bit on the 5th and 6th lap as to avoid muscle pull. 500meter before the end of 7 lap at the lake side, I saw the 1st position runner just less than 200meter in front, about 40 seconds gap. I knew that in order to overtake him i need to complete the last lap below 10 minutes. Immediately, I increased my pace, I bypass the water station, the gap was getting closer and closer after the last half lap. I managed to overtake him 800 meter before the finishing line and held on to my lead all the way to the fininsing line.

My split time for the CIRCUIT RUN 2006

1) 02.3km > 10.07 > 0.10.07

2) 04.6km > 10.36 > 0.20.43

3) 06.9km > 10.37> 0.31.21

4) 09.2km > 10.35> 0.41.56

5) 11.5km > 10.45> 0.52.41

6) 13.8km > 10.50> 1.03.31

7) 16.1km > 10.31 > 1.14.03

8) 18.4km > 09.40 > 1.23.43

Thursday, January 05, 2006

After a long lay-off from competition due to work commiment, Despite of not training properly for the past few months. My training was cut down tremously due lack of time. Basically, i only ran 3-4 times a week, no long run at all.
i wanted to test myself how i can handle this 20.7km. My plan was to see how long(km) can i hold my half marathon pace at around 4.30 per km.
i think i did the right pace.
i was suprised that i could hold the pace until the 7.5labs(

Sunday, January 01, 2006

DER_PACEMAKER NEW YEAR RUN 2006

















My split time for the New Year Run 2006
1) 02.3km > 10.39 > 0.10.39
2) 04.6km > 10.30> 0.21.09
3) 06.9km > 10.22> 0.31.32
4) 09.2km > 10.34> 0.42.07
5) 11.5km > 10.32> 0.52.39
6) 13.8km > 10.19> 1.02.59
7) 16.1km > 10.37 > 1.13.36
8) 18.4km > 10.58 > 1.24.34
9) 20.7km > 14.00 > 1.37.58
 
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