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