KL Runner

Kuala Lumpur Runner, KULAI Runner.

Monday, July 28, 2014

My recent training 21st July to 27th July 2014

21st July 2014 (Mon)
Rest

22nd 2014 (Tues)
Kampung Pandan
Warm up 4 km
1st set
1.34, 1.33, 1.32, 1.33, 1.27
2nd set
1.34, 1.34, 1.34, 1.35, 1.33
3rd set
1.34, 1.34, 1.34, 1.36, 1.28
Warm down 1 km
Total speed work - 6km
Total run - 11.5km

16th July 2014 (Wed)
7 km easy run with 4.4 km as follow:-
1.1km -  6.06
2.2km -  5.42
3.3km - 5.34
4.4km - 5.10
Total run - 7km 

24th July 2014(Thur)
Kampung Pandan400m x 10 sets (2.20 inclusive rest)
1.37, 1.34, 1.34, 1.36, 1.33, 1.37, 1.34, 1.35, 1.34, 1.33.
1km x 2 sets (Rest for 5 minutes)
3.57
3.53
Total speed work 6.2km 
Total distance - 9km

25th July 2014(Fri)
5km easy run

26th July 2014 (Sat)
Rest 

27th JUly 2014(Sunday)
Kulaijaya lake
2km from house to lake and 2 km back
27 round the lake @6.34 per km - 5.10 pace for 18km
Total run 22.5km

Total run for week  -  55km

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