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