Recent training

3rd Aug 2009 (Mon)
Easy run for 6km
Stretching Exercise

4th Aug 2009 (Tues)
1.2km warm up
Fartlek 30 seconds fast and 1 minute slow continue for 4.2km
warm down - 0.6km
Total run - 6km
Stretching Exercise

5th Aug 2009 (Wed)
1.2km warm up
200m - 46seconds
200m - 43 seconds
400m x 10 times with 1.48 rest
1.29
1.24
1.24
1.26
1.25
1.26
1.26
1.25
1.26
1.27
Warm down : 1km
Averange pace = 1.258
Total speed work - 4.4km
Total run - 7km

6th Aug 2009 (Thur)
Easy run

7th Aug 2009 (Friday)
Rest

8th Aug 2009 (Sat)
Saga hill entrance to Ah Pek San entrance and return.- 2 hours

9th Aug 2009 (Sun)
Easy run 6.5km

10th Aug 2009 (Mon)
Raining day ran at Gallexy car park
1 km warm up
165 meter x 4 times at 40,37,34,34 seconds @ 1.07 rest
330 meter x 8 times at 1.12,1.11,1.10,1.11,1.12,1.12,1.11,1.10 @ 2.10 rest
165 meter x 4 times at 33,33,33,31 @ 40 seconds rest
Average pace - 1.1116 for 330 meter each = 3.35 pace
Total speed work = 4km
Total Run = 6.5km

11th Aug 2009 (Tues)
1 km warm up
Fartlek
165 meter fast and 165km slow for 4 km
1km warm down
Total speed work = 2km
Total run - 6km

12th Aug 2009 (Wed)
easy run 5.5km

13th Aug 2009 (Thur)
Raining day ran at Gallexy car park
1 km warm up
165 meter x 9 times at 34,32,31,30,29,29,29,30,30, with 165meter easy run
Average pace - 30.44 for 165 meter each = 3.05 pace
Total speed work = 1.5km
Total Run = 6km

14th Aug 2009 (Friday)
Rest

15th Aug 2009 (Sat)
Took part in Larian Lebuhraya Merdaka 2009.
Starting time : 5.00pm
Location: Behind Bank Negara
Distance : 4.2km
suprisingly got 1st position in Men Veteran 45-55 Age group.
Timing : 16minutes 16 second - Averange pace - 4.01

16th Aug 2009 (Sun)
Easy run - 6.4km