My RecentTraining

1/9/2006-(Friday)-Taman Dagang Ampang
1km warm up
4km run at 18.41(4.44,4.35,4.42,4.38)
4km warm down
Total run - 9km

31/8/2006-(Thursday)-Tasik Permaisuri
warm up 1 km
1.35km round the lake x 4times
1.35km - 8.07 mins
1.35km - 6.15 mins
1.35km - 5.56 mins
1.35km - 5.53 mins
warm down - 1 km
Total run - 7.4km

30/8/2006-(Wednesday)
Rest

29/8/2006-(Tuesday)-Taman Dagang Ampang
warm up 1 km
100m x 4 times fast
400m x 10 times 3.00minutes inclusive
1.36,1.30,1.29,1.33,1.29,1.29,1.35,1.37,1.33,1.32
200m x 2 times
42,42
1km warm down
total speedwork = 4.8km
Total milages = 7km

28/8/2006(Monday)
rest

27/8/2006-(Sunday)-Taman Dagang Ampang
warm up 1km
Fartlek-1.30 minutes fast and 1.30 slow
warm down 1km
total speed work = 4.6km
total run = 8km

26/8/2006- (Saturday) Taman Nirwana
1km warm up
4km run at 18 minutes 48 seconds
1km warm down
Total milages = 6km