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