### 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

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

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