My recent training 5th July to 11th July 2014

5th July 2014 (Sat)
Saga Entrance to Saga Hill peak - 17.18(17.18)
Saga hill summit to Station 6 of Ah Pek San -13.20(30.38)
Station 6 to Stall (Ah Pek San entrance)-17.18(47.56)
The Return trip
Ah Pek San entrance to Station 6 - 26.01(1.13.57)
Station 6 to Saga Sumit-10.28(1.24.25)
Saga hill summit descent to Saga entrance-14.16(1.40.53)
Total Distance : Aprrox 15km
Total Time : 1 hour 40 minutes and 53 seconds

6th July 2014 (Sun)
Hiking with Jacky approx 8km

7th July 2014 (Mon)
7 km easy run with 4 km at 5.00 minutes pace.

8th July 2014 (Tues)
1.1km warm up
50m fast x 4 times 
400m x 10 times with 1.30 rest
1.38
1.39
1.40
1.36
1.32
1.31
1.29
1.40
1.38
1.37
200m - 46seconds
200m - 45 seconds
Warm down : 1km
Averange pace = 1.36
Total distance : 7.5km

9th July 2014 (Wed)

7 km easy run with 4 km at 5.00 minutes pace.

10th July 2014 (Thurs)
1.1km warm up
50m fast x 4 times 
400m - 1.37
400m x 9 times with 1.30 rest
1.36
1.36
1.32
1.29
1.29
1.26
1.35
1.33
1.30
200m - 42seconds
200m - 40 seconds
Warm down : 1km
Averange pace = 1.31
Total distance : 8km

11th July 2014 (Friday)
Rest

Total run for week - 45km