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