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