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