KL Runner

Kuala Lumpur Runner, KULAI Runner.

Thursday, April 27, 2006

Total weekly milages : 46km

30/4/2006(Sunday)- Sungai Klah Hot Spring
Fartlek 3.30 minutes repeat x 6 times
total speed work = 5 km
total run = 10 km

29/4/2006(Saturday)
2km easy run/walk

28/4/2006-(Friday)-Taman Dagang Ampang
warm up 2km
4km run easy run @ 19 minutes 09 seconds(4.49,4.38,4.56,4.46)
1km warm down.
Total milages = 7km

27/4/2006- (Thursday) Kampung Pandan
3km warm up run with 100m fast
400m - 50m slow & 50m fast x 2 times
400m set time of 2 mins 10 secs x 5 times - 1.29,1.29,1.28,1.28,1.22
400m set time of 2 minutes x 5 times - 1.28, 1.28, 1.27, 1.27, 1.21
400m set time of 1 minutes 50 scs x 4 times - 1.27, 1.29, 1.29, 1.26
400m all out- I skip this one and did 500m slow jogged and went back early.
Total speed work = 6.1km Total milages = 10km

26/4/06 - (Wednesday)-rest

25/4/2006(Tuesday) - Kampung Pandan
2km warm up run
400m - 50m slow & 50m fast x 2 times
400m set time of 2 mins 10 secs x 5 times - 1.34,1.32,1.30,1.29,1.25
400m set time of 2 minutes x 5 times - 1.31, 1.30, 1.28, 1.28, 1.25
400m set time of 1 minutes 50 scs x 4 times - 1.29, 1.28, 1.29, 1.25
400m all out- 1.09
800 warm down.
Total speed work = 6.6km Total milages = 10.5km

24/4/2006-(Monday)-Taman Dagang Ampang
warm up 1.5km
4km run easy run @ 19 minutes 10 seconds (ave pace 4.48)
1km warm down
Total milages = 6.5km





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