Recent Training for KL Towerthon 2010

21st March 2010(Sun)
KL Towerthon 2010 Race day.

20th March 2010 (Sat)
Rest

19th March 2010 (Friday)
Trial walk on KL tower at 5.30pm
Total number of Floor.- (26 Floor)
T01 to To22 ( 22 floors) TH00, TH01, TH02,TH03- (4 floors),
Easy run 1km

18th March 2010 (Thursday)
Tasik Permaisuri.
2km warm up
1.35km tempo run
1km warm down.

17th March 2010 (Wed)
1km warm up
800meter fartlek
14 storey x 6 times
1.35, 1.25, 1.30, 1.28, 1.47, 1.43
1km warm down
Total : 1720 steps

16th March 2010 (Tues)
1km warm up
1km Fartlek
14 storey x 7 times
1.27, 1.24, 1.30, 2.07, 2.01, 1.57, 2.01
5.5 storey x 1 times - 30 seconds
1km warm down
Total : 2070 steps


15th March 2010 (Mon)
Pandan Villa - Pandan Indah
1 km warm up
1km tempo run
26 storey x 4 times
3.13, 3.17, 3.22, 3.24
warm down 1 km
Total run 3km
Total : 2044 steps

14th March (Sun)
Bareno Run 2010
15km - 1.05.41
Averange pace : 4.22pace

13th March (Sat)
Rest

12th March 2010(Fri)
Taman Nirwan City Garden
1km warm up
100meter fast x 6 times
5.5 storey x 10 times
33, 31, 30, 30, 30, 31, 31, 31, 29, 27.
Warm down 2km
Total run 3.5km
Total : 1,100 steps


11th March 2010 (Thurs)
Taman Sulaiman Flat
17th storey x 6 times
1km warm up & 1km warm down
1.45, 1.41, 1.46, 1.51, 1.51, 1.47.
Total : 1848 steps


10th March 2010(Wed)
Taman Dagang
1.2km warm up
200m - 44 seconds
200m - 45 seconds
400m - 1.35
400m - 1.32
200m - 42
200m - 43
Fartlek - 50m fast 50m slow - 800meters
Apartment Ampang Sri - 19 storey.
19 storey x 5 times
2.09, 2.16, 2.23, 2.33, 2.13
Total run : 4km with 2km fast
Total : 1860steps


9th March 2010(Tues)
Taman Nirwana
5 km easy run
14 storey x 2 times @1.35 each
5.5 storey x 3 times @ 31 seconds each
Total = 890 steps

8th March 2010(Mon)
Pandan Villa - Pandan Indah
25 storey x 7 sets
3.44, 2.57, 2.58, 3.06, 3.17, 3.15, 3.15
Total : 3,514 steps

7th March 2010(Sun)
Warm up - 2km
60meter fast x 5 times
1 km Hill repeat x 3 times @ 4.13(2.28half way)
4.21(2.31)4.29(2.40)
Total run : 8.5km

6th March 2010 (Sat)
Train with Ronnie & Friends in Sri Putramas Condo.
25 Storey X 8 Sets(1 floor = 20 step x 25 flr = 500 steps)
Timing 2.34 2.44 2.53 2.56 3.25 3.10 2.44 3.15
Time : 5.45pm - 7.00pm
warm up 1.5km
Total : 4,000 steps


5th March 2010 (Friday)
Easy run 6.5km

4th March 2010(Thursday)
5.5 storey City Garden
20 times repeat @ averange 34 seconds
Total : 2,200 steps


3rd March 2010(Wed)
17 storey Taman Cahaya Flat
8 times repeat @ averange 1.56
Total = 2,720 steps

2nd March 2010(Tues)
6.5km easy run

1st March 2010(Mon)
Apartment Ampang Sri - 19 storey.
6 times with average 2.08 to 2.20
Total=2,280steps Total : 1860steps