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

Genting Trailblazer
Date : 3rd September 2006
Venue : Awana - Genting, Pahang

Desaru Triathlon
Date : 9 & 10th September 2006
Venue : Desaru Resort, Johor

Putrajaya Marathon
Date : 10th September 2006
Venue : Putrajaya, Kuala Lumpur

Larian Ria
Date : 10th September 2006
Venue : Juru - Bkt Mertajam, Pg
Entry : FREE!
MPPP/SCI Peace Run
Date : 10th September 2006
Venue : Municipal Park, Penang

Wangsa Maju - Setiawangsa Run

Date : 18/11/2006 (Saturday)
Venue : LLP Sales Office, KLSC, Wangsa Maju (Desa Putra Sales Office)
Registration Time : 6.00am
Distance For Men & Women Open : 8.4km, other categories : 7.7km
Registration Fees : By 3/11/2006 RM12 (Men & Women Open), RM10 (Veteran), After 3/11/2006 Additional RM5.

Organiser : Landmarks Land & Properties Sdn Bhd
No 8, 10 & 12, Jalan 2A/27A, Seksyen 1,
Bandar Wangsa Maju, 53300 Kuala Lumpur.

Telephone : 03-41428888 (Zaiti, Zuwaidah)
Fax No : 03-41497441