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