KL Runner

Kuala Lumpur Runner, KULAI Runner.

Saturday, September 27, 2014

My Weekly Training - 22nd September to 28th September 2014

22th September 2014(Mon)

Pandah Indah
1 km warm up
10km easy pace 
1km warm down
total run - 12km

23th September 2014 (Tues)
Interval training with Kampung Pandan Runners 
4km warm up.
Speed drill 50m x 4 times
400m x5 (2:30): 1:34 | 1:30 | 1:29 | 1:29 | 1:26
400m x5 (2:20): 1:33 | 1:30 | 1:31 | 1:30 | 1:27
400m x6(2:10):  1:36 | 1:34 | 1:36 | 1:35 | 1:34 | 1:29
1/2 km warm down
Total speed work - 6.6km 
Average pace for best of 12 sets (1.3016) - 3:454 pace
Total mileage - 12km
 
24th September 2014 (Wed)
1km warm up
8 times x 15 storey 
2:11 | 1:52 | 1:50 | 1:46 | 1:52 | 1:57 | 1:56 | 1:59
Total run 7km

25th September 2014(Thur)
Interval training with Kampung Pandan Runners 
2km warm up.
Speed drill 100m x 3 times
400m x 5 (3:00): 1:26 | 1:24 | 1:24| 1:31 | 1:30
400m x 3 (3:00): 1:30 | 1:32 | 1:35 |
400m x 5(2:20):  1:40 | 1:36 | 1:35 | 1:32 | 1:29
1/2 km warm down
Total speed work - 5.3km 
Average pace for best of 12 sets (1.3033) - 3:458 pace
Total mileage - 9km

26th September 2014(Fri)

7 times x 15 storey 
2:39 |2:25 | 2:21 | 2:14 | 2:14 | 2:16 | 2:24 | 
Total run 6km

27th September 2014 (Sat)
Rest

28th September 2014 (Sun)
Larian Hijau SJ7KM MPSJ 2014 - 3rd position.
6.65km - 27.55(27.50)-Average pace - 4:11 pace
Total distance run : 10km

Total run for week -  56km 

Thursday, September 18, 2014

My Weekly Training - 15th September to 21st September 2014

15th September 2014(Mon)

Ampang Jaya
1 km warm up
8km less than 5 minutes pace (16.03)(16.26 per round of 2.9km)
3km warm down
total run - 12km

16th September 2014 (Tues)
Interval training with Kampung Pandan Runners
4km warm up.
Speed drill 50m x 4 times
400m x5 (2:30): 1:36 | 1:36 | 1:31 | 1:29 | 1:27
400m x5 (2:20): 1:31 | 1:31 | 1:31 | 1:31 | 1:29
400m x5(2:10):  1:34 | 1:33 | 1:32 | 1:33 | 1:29
1/2 km warm down
Total speed work - 6.2km 
Average pace for best of 12 sets (1.3058) - 3.466 pace
Total mileage - 13km
 
17th September 2014 (Wed)
3km warm up
7 times x 15 storey 
2:08 | 2:02 | 2:05 | 2:02 | 1:54 | 1:53 | 2:00.
Total run 7km

18th September 2014(Thur)
Interval training with Kampung Pandan Runners
3km warm up.
Speed drill 100m x 3 times
400m x 5 (2:30): 1:38 | 1:33 | 1:33 | 1:31 | 1:27(HR-Max172,Min130)
400m x 5 (2:20): 1:33 | 1:32 | 1:32 | 1:31 | 1:27(HR-Max176,Min139)
400m x 5(2:10):  1:35 | 1:32 | 1:32 | 1:34 | 1:27(HR-Max177,Min148)
1/2 km warm down
Total speed work - 6.2km 
Average pace for best of 12 sets (1.3083) - 3.471 pace 
Total mileage - 11.5km

19th September 2014(Fri)
Easy run - 6.5km

20th September 2014 (Sat)
Rest

21th September 2014 (Sun)
IJM Seremban Race 12km
12.7km time - 55minutes49seconds
position - 10th
Average pace : 4.237
total run 14km

Total Run for weeks - 64km

Sunday, September 14, 2014

My Weekly Training - 8th September to 14th September 2014

8th September 2014 (Mon)
Ampang Jaya
1 km warm up
8km less than 5 minutes pace (13.43)(14.57 per round)
3 km warm down
total run - 12km

9th September 2014 (Tues)
Interval training with Kampung Pandan Runners
3km warm up.
Speed drill 100m x 4 times
400m x 2 times : 1.40 | 1.36
400m x5 (2:30): 1:42 | 1:33 | 1:29 | 1:30 | 1:28
400m x5 (2:20): 1:31 | 1:31 | 1:29 | 1:30 | 1:26
400m x5(2:10):  1:35 | 1:33 | 1:34 | 1:33 | 1:32
400m x1(all out): 1.26  
1/2 km warm down
Total speed work - 7.2km 
Average pace 
Total mileage - 12km
 
10th September 2014 (Wed)
1km warm up
7 times x 15 storey 
2:01 | 1:55 | 1:55 | 1:53 | 1:55 | 2:07 | 2:16.
Total run 6km

11th September 2014(Thur)
Interval training with Kampung Pandan Runners
3km warm up.
Speed drill 100m x 3 times
400m x 1 time : 1.38
400m x 5 (2:20): 1:34 | 1:32 | 1:33 | 1:30 | 1:25
800m x 2 (7:00): 3:04 | 3:04 |
400m x 5(2:10):  1:32 | 1:31 | 1:35 | 1:33 | 1:31
1/2 km warm down
Total speed work - 6.2km 
Average pace 
Total mileage - 10km

12th September 2014(Fri)
Rest

13th September 2014 (Sat)
3km warm up
8 times x 15 storey 
1:46 | 1:47 | 1:44 | 1:41 | 1:45 | 1:48 | 1:55 | 2:02
Total run 10km

14th September 2014 (Sun)
Lake Garden Morning Run
Heavy rain - Ran around the park
Total distance - 20km

Total Run for weeks - 70km

Wednesday, September 10, 2014

Energizer Night Race 15km - 10th August 2014


Since absent from race for almost 1 year this is my first race of the year 2014. I ran all the way with a very conservative pace and was a bit struggled after 10km mark. I was walked or slow ran at all water station. Whenever I saw the water station, it was like haven. My right leg was cramped at the last 1km, so I ran the last 1km at about 6 minutes pace. Finally I finished at the time of 1hr 13mins 50 sec. I enjoyed the race very much and satisfied with my timing.
 — at Dataran Merdeka.

Tuesday, September 09, 2014

My Weekly Training - 1st September to 7th September 2014

1st September 2014 (Mon)
Ampang Jaya
9km at easy pace

2nd September 2014 (Tues)
Interval training with Kampung Pandan Runners
3km warm up.
Speed drill 100m x 3 times
400m x 2 times : 1.40 | 1.36
400m x5 (2:20): 1:38 | 1:32 | 1:30 | 1:31 | 1:25
1km x  2 (5.00): 3.53 | 3:50
400m x5 (2:10): 1:34 | 1:30 | 1:31 | 1:32 | 1:32
1km warm down
Total speed work - 7.1km 
Average pace
Total mileage - 12km
 
3rd September 2014 (Wed)
Galaxy car park
Easy run 7km

4th September 2014(Thur)
370m x 6 times - pace run
Total run 7 km

5th September 2014(Fri)
8km easy run

6th September 2014 (Sat)
Rest

7th September 2014 (Sun)
Team Malaysia Fan Run -15.79km
Timing : 1.12.28
Position : 7th
Total distance - 17km

Total Run for weeks - 60km

 
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