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