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

Kampung Pandan Track - 18/4/2006

I went to Kampung Pandan track today, after a long absent. Some old kaki like Ronnie, Azwar, Justin, Kenny Tan, Kelvin and etc were not there for a long time. Ah Toh, Ah Wah, Ah Chee, Ah Lian were still there with some new faces.
Today menu for me was 5km below 4.20 pace and 400m x 5 times with set time of 2 minutes.

My splite time was as follow:-
1km - 3.55 - 3.55
2km -4.05 - 8.05
3km -4.14 - 12.19
4km -4.19 - 16.38
5km -4.08 - 20.46

400m - 1.32, 1.34, 1.34, 1.35, 1.27

Total speed work = 7.2km
Total run = 10km

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TIME TRIAL FOR 2.4KM

I did a time trial for 2.4km at the Selyang Stadium with some of the Klava members this evening. Since my form is not very good recently, i dare not hope to better my PR of 8.48 which i did last year. I only hope that i can finish below 9.10.

Anyway i am happy with my the time of 9.01 which i did today.

LAP 1 - 1.27 - 1.27

LAP 2 - 1.30 - 2.57

LAP 3 - 1.32 - 4.29

LAP 4 - 1.31 - 6.00

LAP 5 - 1.32 - 7.32

LAP 6 - 1.29 - 9.01

AVERANGE PACE = 1.30 PER LAP OR 3.45 PER KM