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