My recent training

27th July 2009 (Mon)
Easy run for 6km
Stretching Exercise (sits-up-70 times + ....)

28th July 2009 (Tues)
1.2km warm up
200m - 45seconds
200m - 44 seconds
400m x 10 times with 1.30 rest
1.34
1.30
1.31
1.31
1.29
1.27
1.28
1.25
1.25
1.23
Warm down : 1km
Averange pace = 1.283
Total speed work - 4.4km
Total run - 7km

29th July 2009
1.2km warm up
4km run - 18.42
200m x 2
1km warm down
total milage - 6.5km

30th July 2009
1.2km warm up
Fartlek 30 seconds fast and 1 minute slow continue for 4.2km
warm down - 1km

31st July & 1st August 2009
Rest

2nd August 2009
Race - 21.7km
Adidas King of the Road - Shah Alam