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