KL Runner

Kuala Lumpur Runner, KULAI Runner.

Sunday, March 07, 2010

Recent training

In preparation for the comming KL Towerthon, I have concentrated on staircase training for this week. My previous time was 18.27 without much training. My target for this year is sub 17 minutes.

1st March 2010(Mon)
Apartment Ampang Sri - 19 storey.
6 times with average 2.08

2nd March 2010(Tues)
6.5km easy run

3nd March 2010(Wed)
17 storey Taman Cahaya Flat
8 times repeat @ averange 1.56

4th March 2010(Thursday)
5.5 storey City Garden
20 times repeat @ averange 34 seconds

5th March 2010 (Friday)
Easy run 6.5km

6th March 2010 (Sat)
Join Ronnie & Friends for the Staircase training in Sri Putramas Condo.
25 Storey X 8 Sets(1 floor = 20 step x 25 flr = 500 steps)
Time : 5.45pm - 7.00pm
warm up 1.5km
Result :
[23.29] 2.40 2.59 3.00 2.59 2.58 2.57 2.59 2.57 - Ronnie See
[23.41] 2.34 2.44 2.53 2.56 3.25 3.10 2.44 3.15 - Vincent Wong
[24.55] 2.44 3.02 3.05 3.06 3.08 3.20 3.14 3.16 - Wong Kei Ming
[26.01] 2.52 3.32 3.01 3.31 3.10 3.17 3.20 3.18 - Moey Wooi San
[26.17] 2.40 3.15 3.05 3.19 3.21 3.42 3.35 3.20 - Stanley Cheong

[27.14] 2.57 3.07 3.18 3.25 3.25 3.47 3.42 3.33 - Kenny Tan
[27.32] 2.32 3.00 2.57 3.17 4.16 4.04 3.31 3.55 - Chin Teck Sin
[28.27] 3.02 3.05 3.40 3.41 3.32 4.33 3.56 2.58 - Tang Wern Tien
[30.31] 3.51 3.41 3.46 3.49 3.49 4.03 3.55 3.37 - Ameba Chan

[28.25] 3.46 3.49 4.16 4.17 DNS 3.59 4.11 4.07 - Sylvia Moey
[31.46] 3.49 4.18 4.49 4.53 DNS 4.43 4.31 4.43 - Kee Guan Chye

[20.01] 3.02 3.20 5.21 2.31 2.50 DNS DNS 2.57 - Fauzan Ismail
[27.31] 4.13 4.30 5.07 5.04 4.48 DNS 4.39 DNS - Fiona Lee

[12.09] DNS DNS DNS DNS 4.38 2.52 4.39 DNS - Lai Fong Sang
[29.33] 5.20 DNS 5.26 DNS DNS 6.29 DNS 12.08 - Julie Wong

7th March 2009(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

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