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