KL Runner

Kuala Lumpur Runner, KULAI Runner.

Sunday, August 31, 2014

My Training 25th August to 31st August 2014

25th August 2014 (Mon)
7km at easy pace
Total run 11km
26th August 2014 (Tues)
Interval training with Kampung Pandan Runners today (26th August 2014)
3km warm up.
400m x5 (2:30): 1:33 | 1:32 | 1:30 | 1:30 | 1:30
400m x5 (2:20): 1:33 | 1:31 | 1:31 | 1:31 | 1:28
400m x5 (2:10): 1:32 | 1:34 | 1:32 | 1:31 | 1:28
1km warm down
Total speed work - 6km 
Average pace (1.31/400m) - 3.48
Total mileage - 11km
 
27th August 2014 (Wed)
Easy run 7km

28th August 2014(Thur)
Interval training with Kampung Pandan Runners
speed drill - 50m x 4 timess
400m x 1 time - 1.3x
400m x5 (2:20): 1:34 | 1:33 | 1:32 | 1:29 | 1:26
800m x2 (5.00): 3.03 | 3:09
400m x5 (2:20): 1:31 | 1:30 | 1:27 | 1:29 | 1:26
Total speed work - 6.2km
Total milage - 11km

29th August 2014(Fri)
Rest 1km

30th August 2014 (Sat)
Hiking with Jacky Ampang Jaya  - 10km 

31st August 2014 (Sun)
Lake Garden to Sri Hastamas 10.2km x 2 times
1st 10.2km - 57.36
2nd 10.2km - 55.35
Total time 1.53.01
Total distance - 21km

Total Run for weeks - 72km


My Training 18th August to 24th August 2014

18th August 2014 (Mon)
Easy run 6.5km

19th August 2014 (Tues)
Ampang Jaya 
tempo run 1 round 2.9km - 12.55
Total run - 8km 

20th August 2014 (Wed)
400m x 6 times rest 1.30 at Taman Dagang
1.30,1.31,1.33,1.28,1.30,1.32
Total run - 7km

21st August 2014(Thur)
Easy 6.5km - Pandan Indah

22nd August 2014(Fri)
Easy run 3.5km 

23th August 2014 (Sat)
Rest

24th August 2014 (Sun)
Mizuno 10km race in Putrajaya
Position 5th - 43.58
total run - 12km

Total Run for week - 43.5km

Sunday, August 17, 2014

My recent training 11th August to 17th August 2014

11th August 2014 (Mon)
8km easy run

12th August 2014 (Tues)
Kampung Pandan
Warm up 2 km
1st set (5 x 400m) 2.20 set time
1.47, 1.33, 1.32, 1.33, 1.32
2nd set (6 x 400m) 2.20 set time
1.38, 1.34, 1.35, 1.35, 1.32, 1.33
3rd set (7 x 400m) 2.10 set time
1.34, 1.35, 1.35, 1.35, 1.36, 1.36, 1.35
Warm down 0.5 km
Total speed work - 7.2km
Total run - 10km
 
13th August 2014 (Wed)
Easy run 8km

14th August 2014(Thur)
Galaxy car parkEasy 3km
2 sets - 165m -0.40, 0.40
2 sets - 330m - 1.20, 1.20
660m - 2.44
3 sets - 1km - 4.12, 4.15, 4.11
660m - 2.44
2sets - 330m - 1.16, 1.13.
2 sets - 165m -0.33, 0.33
Total speed work - 6.6km
Total milage - 9km

15th August 2014(Fri)
Rest

16th August 2014 (Sat)
Ampang Jaya easy run - 11km 

17th August 2014 (Sun)
Saga Hill 16km

Total run for week - 61km

My recent training 4th August to 10th August 2014

4th August 2014 (Mon)
Rest

5th August 2014 (Tues)
7 km easy run with 4.4 km as follow:-
1.1km -  5.25
2.2km -  5.19
3.3km - 5.03
4.4km - 5.05 total time 20.52 (4.45pace)
Total run - 6.5km 

6th August 2014 (Wed)
Easy run 5km

7th August 2014(Thur)
Easy 3km
8th August 2014(Fri)
Rest

9th August 2014 (Sat)
Energizer Night Race
15km at 1.14.10

total run 16.5km

10th August 2014 (Sun)
Easy run 6km

Total run for week - 35km

Monday, August 04, 2014

My recent training 28th July to 3rd August 2014

28th July 2014 (Mon)
7km run at Kulai

29th July 2014 (Tues)
Rest

30th July 2014 (Wed)
1km easy run with 4 km x 2 times as follow:-
1.km -  5.35
2.km -  5.25
3.km - 5.34
4.km - 5.10
Total run - 11.5km 

31st July 2014(Thur)
400m x 10 sets (2.20 inclusive rest)
1.37, 1.36, 1.35, 1.33, 1.33

Rest for 6.55 (6minutes & 55 seconds)

400m x 10 sets (2.20 inclusive rest)
1.37, 1.32, 1.35, 1.35, 1.35

Rest for 5.06

400m x 10 sets (2.10 inclusive rest)
1.36, 1.35, 1.35, 1.35, 1.33

Rest for 5.28

400m x 10 sets (2.10 inclusive rest)
1.35, 1.34, 1.35, 1.35, 1.31
Total speed work 8km
Total distance – 12.5km

1st August 2014(Fri)
Rest

2nd August 2014 (Sat)
Lake Garden LSR - 20km   

3rd August 2014(Sunday)
Lake Garden easy run 11km

 Total run for weeks : 62km
 
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