My recent trainning 12th July to 20th July 2014

12th July 2014 (Sat)
Taman Bukit Indah
Ran 10 round the lake at 1.5km per round
-8.50
-8.27  
-7.57
-7.48
-7.56
-7.54
-7.50
-7.57
-7.54
-7.38
Averange pace 5.13 for 12km
Total run - 19km

13th July 2014
Taman Bukit Indah
Hiking with Jacky approx - 7km


14th July 2014 (Mon)
7 km easy run with 4.4 km as follow:-
1.1km -  6.09
2.2km -  5.49
3.3km - 5.40
4.4km - 5.14
Total run - 7km  

15th July 2014 (Tues)
Ampang Jaya
Fartlek - 7.6km

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 

17th July 2014(Thur)
Climb staircase 15 storey x 7 times
-2.09
-1.48
-1.49
-1.49
-1.48
-1.50
-1.49
total run - 5 km

18th July 2014(Fri)
Rest

19th July 2014 (Sat)
Saga Hill run
Saga Entrance to Saga Hill peak - 18.18(1.18)
Saga hill summit to Station 6 of Ah Pek San -11.45
Station 6 to Water fall top-7.55
Water fall top back to Station 6 -8.56
Station 6 to Saga Sumit-11.50
2nd loop
Saga hill summit to Station 6 of Ah Pek San -12.38

Station 6 to Water fall top-8.55
Water fall top back to Station 6 -9.16
Station 6 to Saga Sumit-13.45
Saga hill summit descent to Saga entrance-19.05
Total Distance : Aprrox 15km

20th JUly 2014(Sunday)
Lake Garden
Easy run - 12km
3.17 km at 15.58
Total run 15km

Total run for week - 57km