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