KL Runner

Kuala Lumpur Runner, KULAI Runner.

Saturday, October 25, 2014

Weekly Training - 20th Oct to 26th Oct 2014

20th Oct 2014(Mon)

Ampang Jaya Easy run
Total run 10km

21st Oct 2014 (Tues)
Interval training in Galaxy Car park 
1.6km warm up.
165m x6 warm up 0:42 | 0:40 | 0:37 | 0:36 | 0:33 | 0:36|
330m x6 (2:40): 1:20 | 1:17 | 1:16 | 1:16 | 1:15 | 1:14 |
660m x3 (4:50): 2:43 | 2:43 | 2:45
330m x2 (2:40): 1:19 | 1:21 |
165m x2           : 0:34 | 0:34 
1 km warm down
Total speed work - 6km 
Total mileage - 10.5km
 
22th Oct 2014 (Wed)
Ah Pek San - Saga Hills
Total run 15km

23th Oct 2014(Thur)
Interval training with Kampung Pandan Runners 
2km warm up
Speed drill warm up 300m
400m x 2 times warm up : 1:39 | 1:34
400m x 6 (3:00): 1:24 | 1:24 | 1:26 | 1:28 | 1:28 | 1:26
400m x 5 (2:30): 1:37 | 1:31 | 1:33 | 1:32 | 1:28
400m x 2 (2:20): 1:36 | 1:37 |
Total Speedwork - 6km
Total run - 10.5km

24th Oct 2014(Fri)
1km easy run & rest

25th Oct 2014 (Sat)
Kampung pandan Stadium
3km + 2km tempo run
easy run 8km
Total run : 13km

26th Oct 2014 (Sun)
Lake Gaden LSD - 20km
Total run for week: - 80km

Wednesday, October 22, 2014

Weekly Training - 13th Oct to 19th Oct 2014

13th Oct 2014(Mon)

8 times x 15 storey 
2:29 |1:54 | 1:57 | 1:54 | 1:58 | 1:57 | 1:55 | 2:22 |   
Total run 7km

14th Oct 2014 (Tues)
Interval training with Kampung Pandan Runners 
3km warm up.
400m x2 warm up 1:31 | 1.30 
400m x5 (2:20): 1:33 | 1:32 | 1:33 | 1:33 | 1:26
400m x5 (2:10): 1:35 | 1:34 | 1:34 | 1:34 | 1:32
400m x4 (2:10): 1:35 | 1:34 | 1:31 | 
1/2 km warm down
Total speed work - 6km 
Average pace (Best of 12 sets) : 
Total mileage - 11km
 
15th Oct 2014 (Wed)
Pandan Indah
1km warm up
Easy run 10km
Total run 11km

16th Oct 2014(Thur)
Interval training with Kampung Pandan Runners 
2km warm up
200m x 12 times
43 | 43 | 39 | 39| 42 | 40 | 40 | 40 | 40 | 41 | 43 | 43 |
Total mileage - 6km

17th Oct 2014(Fri)
10.5km easy run

18th Oct 2014 (Sat)
Rest

19th Oct 2014 (Sun)
Capam International run  - 9.36km - 40:08
Average pace : 4:17  
Position : 6th
Total run : 12km

Total run for week :  57km

Weekly Training - 6th Oct to 12th Oct 2014

6th Oct 2014(Mon)

12 times x 15 storey 
2:32 |1:46 | 1:46 | 1:49 | 1:53 | 1:50 | 1:49 | 1:54 | 1:51 | 1:53 | 1:51 | 2:41 |  
Total run 8km

7th Oct 2014 (Tues)
Interval training with Kampung Pandan Runners 
2km warm up.
400m x2 warm up 1:40 | 1.33 
400m x5 (2:30): 1:31 | 1:26 | 1:25 | 1:24 | 1:25
800m x2 (6:30): 3.10 | Rest 4:32 | 3:09 | Rest 5:43
400m x4 (2:10): 1:29 | 1:25 | 1:32 | Rest | 1:30 
1/2 km warm down
Total speed work - 6km 
Average pace (Best of 12 sets) : 
Total mileage - 10.5km
 
8th Oct 2014 (Wed)
1km warm up
Easy run
Total run 11km

9th Oct 2014(Thur)
8km easy run + tempo 2km
Total mileage - 8km

10th Oct 2014(Fri)
7km easy run

11th Oct 2014 (Sat)
Rest

12th Oct 2014 (Sun)
SCKLM - 10.3km - 44:30
Average pace : 4:19  
Position : 5th
Total run : 14km

Total run for week :  58km

Sunday, October 05, 2014

My Weekly Training - 29th September to 5th Oct 2014

29th September 2014(Mon)

8 times x 15 storey 
2:11 |1:44 | 1:53 | 1:52 | 1:53 | 1:55 | 1:56 | 1:54 |   
Total run 7km

30th September 2014 (Tues)
Interval training with Kampung Pandan Runners 
2km warm up.
400m x5 (2:30): 1:36 | 1:30 | 1:27 | 1:26 | 1:22
400m x5 (2:20): 1:28 | 1:26 | 1:26 | 1:30 | 1:26
400m x4 (2:10): 1:27 | 1:24 | Rest | 1:28 | 1:23 
1/2 km warm down
Total speed work - 5.6km 
Average pace (Best of 12 sets) : 1.26.08 (3.352 pace)
Total mileage - 9km
 
1st Oct 2014 (Wed)
1km warm up
8 times x 15 storey 
2:22 | 1:50 | 1:48 | 1:48 | 1:51 | 1:56 | 1:55 | 1:57
Total run 7km

2nd Oct 2014(Thur)
Interval training with Kampung Pandan Runners 
3km warm up.
Speed drill 100m x 3 times
warm up 400m x 2:  1:38 | 1:34 
400m x 5 (2:20): 1:28 | 1:26 | 1:26| 1:25 | 1:25(HR-Max181,Min147)
800m x 2 (6:30): 3:03 | 3:02 (HR-Max182,Min113)
400m x 4(2:10):  1:34 | 1:33 | 1:34 | rest | 1:32 (HR-Max182,Min165)
1/2 km warm down
Total speed work - 6.8km 
Average pace 
Total mileage - 11km

3rd Oct 2014(Fri)
Rest

4th Oct 2014 (Sat)
11 times x 16 storey 
2:30 |2:10 | 2:02 | 2:03 | 2:02 | 2:05 | 2:05 | 2:07 | 2:33 | 2:33 | 2:32 | 
Heart rate max : 
144  |156  | 161  | 163  | 162  | 163  | 161  | 164  | 152  | 150  | 151  | 
Heart rate min  : 
73    | 80   | 100  | 101  |  95   |  93   | 104  |  95   |  84   |   93  |  93  | 
Total run 8km

5th Oct 2014 (Sun)
warm up 4km
10 times x 20 storey
4:39 |2:48| 2:45 | 2:50 |2:49 | 2:45 | 4:20 | 2.51 | 2.46 | 3.30
Heart rate max : 
148  |163 | 167  | 165  | 165 | 166  | 148  | 164  | 152  | 145 | 
Heart rate min  : 
68    | 72  |  97   | 91    |  94   |  98  |  80   |  78   |  84   |  84  | 
Total run 12km

Total run for week -  54km  
 
Google
  • Air Impact Wrench Malaysia
  • hand tools tools Malaysia
  • air tools Kennedy tools