My Recent Training

5th Dec 2009 (Sat)
5km run(3km tempo run)

6th Dec 2009(Sun)
Rest

7th Dec 2009(Monday)
Rest

8th Dec 2009(Tuesday)
1.2km warm up
200m - 46seconds
200m - 45 seconds
400m - 1.37
400m x 10 times with 1.30 rest
1.28
1.27
1.27
1.29
1.27
1.27
1.27
1.30
1.24
1.24
Warm down : 1km
Averange pace = 1.27
Total speed work - 4.8km
Total run - 7km

9th Dec 2009(Wed)
6km easy run

10th Dec 2009(Thursday)
Fartlek
Total run - 5.5km

11th Dec 2009(Friday)
Rest

12th Dec 2009(Sat)
Rest

13th Dec 2009(Sun)
SJK Kwong Hon Century Celebration Charity Run
42.45 - (4th)

14th Dec 2009(Mon)
Easy run 5.5km

15th Dec 2009(Tues)
165m interval repeat
Total speedwork - 4.4km
total run - 6.5km

16th Dec 2009(Wed)
ran at Gallexy car park
1 km warm up
165 meter x 12 times at 36,36,33,31,30,30,30,29,29,29,29,28@ 165m easy run
Total speed work = 2km
Total Run = 6km