Weekly Training - 27th Oct to 2nd Nov 2014

27th Oct 2014(Mon)

Ampang Jaya Easy run
Total run 10km

28th 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
 
29th Oct 2014 (Wed)
Easy run - 8km

30th 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

31st Oct 2014(Fri)

9km easy run

1st Nov 2014 (Sat)

Rest

2nd Nov 2014 (Sun)

Hiking with Jacky at Taman Bukit Indah- 10km

Total run for week: - 60km