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 

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

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

Energizer Night Race 15km - 10th August 2014

Since I had been absent from racing for almost a year, this was my first race of 2014. I ran with a very conservative pace the entire way, but I started to struggle a bit after the 10 km mark. I walked or ran slowly at all the water stations - they felt like heaven whenever I saw them. Unfortunately, my right leg cramped up in the last 1 km, so I had to run that stretch at about a 6-minute pace. Finally, I finished with a time of 1 hour, 13 minutes, and 50 seconds. Overall, I enjoyed the race very much and was satisfied with my timing..

 — at Dataran Merdeka.

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