| FRIDAY, MARCH 21, 2008 |
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| TRAINING REPORT: 24K @TAMAN WAWASAN, PUTRAJAYA |
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When:
Where:
Start Time:
Distance:
Timing:
Average Pace:
Average Speed:
Shoes: |
20.03.2008
Taman Wawasan, Putrajaya
6.50 AM
8 Laps/24.32 km
2 hr 11 min 08 sec
5.24 min/km
11.2 km/hr
Adidas Supernova Competition |
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My Split Times for 24.32 km: -
03.04 km (1 Lap ) - 16.44
06.08 km (2 Laps) - 16.10 > 0’ 32:54
09.12 km (3 Laps) - 16.36 > 0’ 49:30
12.16 km (4 Laps) - 16.30 > 1’ 08:00
15.20 km (5 Laps) - 16.26 > 1’ 22:26
18.24 km (6 Laps) - 16.16 > 1’ 38:42
21.28 km (7 Laps) - 16.29 > 1’ 55:11
24.32 km (8 Laps) - 15.57 > 2’ 11:08
Road to KLIM (Previous Long Run): -
10.11.07 - 20.84 km - Taman Guru, Kuantan
18.11.07 - 15.20 km - Tmn Putra Perdana, Putrajaya
08.12.07 - 19.20 km - Tmn Putra Perdana, Putrajaya
15.12.07 - 21.00 km - Tmn Putra Perdana, Putrajaya
23.12.07 - 18.20 km - Tmn Putra Perdana, Putrajaya
06.01.08 - 25.02 km - Tmn Wawasan, Putrajaya
10.01.08 - 25.02 km - Tmn Wawasan, Putrajaya
20.01.08 - 30.84 km - GE PACM 30K, Lake Garden, KL
26.01.08 - 20.92 km - PGH’s Gym, KL
01.02.08 - 24.24 km - Taman Guru, Kuantan
08.02.08 - 30.40 km - Tmn Wawasan, Putrajaya
15.02.08 - 25.00 km - PGH’s Gym, KL
22.02.08 - 30.00 km - PGH’s Gym, KL
28.02.08 - 35.50 km - PGH’s Gym, KL
09.03.08 - 33.60 km - Lake Garden, KL
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: TBD
Posted by: ZulAzlan |
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| THURSDAY, FEBRUARY 28, 2007 |
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| TRAINING REPORT: 35K @PGH’s GYM |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
28.02.2007
PGH’s Gym
Alone
8.40 AM
35.5 km
3’ 17:50
5.33 min/km
10.9 km/hr
Saucony Grid Sinister |
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My Split Times for 35.5 km: -
00.5 km - 03:25 (Warm-up)
05.5 km - 27:22 > 0’ 30:47
10.5 km - 27:22 > 0’ 58:09
15.5 km - 27:20 > 1’ 25:29
20.5 km - 27:22 > 1’ 52:51
25.5 km - 27:20 > 2’ 20:11
30.5 km - 28:16 > 2’ 48:27
35.5 km - 29:23 > 3’ 17:50
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 09.03.08 @Tmn Wawasan, 36.4 km
Posted by: ZulAzlan |
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| SATURDAY, FEBRUARY 23, 2007 |
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| TRAINING REPORT: 30K @PGH’s GYM |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
22.02.2007
PGH’s Gym
Alone
8.45 AM
30 km
2’ 44:28
5.29 min/km
11.03 km/hr
Saucony Grid Sinister |
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My Split Times for 30 km: -
05 km - 28:09
10 km - 27:20 > 0’ 55:29
15 km - 27:22 > 1’ 22:51
20 km - 27:20 > 1’ 50:11
25 km - 27:19 > 2’ 17:30
30 km - 26:58 > 2’ 44:28
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 28.02.08 @PGH’s Gym, 35 km
Posted by: ZulAzlan |
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| TUESDAY, FEBRUARY 19, 2007 |
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| TRAINING REPORT: 25K @PGH’s GYM |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
15.02.2007
PGH’s Gym
Alone
9.30 AM
25 km
2’ 16:41
5.28 min/km
11.07 km/hr
Saucony Grid Sinister |
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My Split Times for 25 km: -
05 km - 28:34
10 km - 27:16 > 0’ 55:50
15 km - 27:13 > 1’ 23:03
20 km - 26:56 > 1’ 49:59
25 km - 26:42 > 2’ 16:41
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 22.02.08 @PGH’s Gym, 33 km
Posted by: ZulAzlan |
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| MONDAY, FEBRUARY 11, 2007 |
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| TRAINING REPORT: 30K @TMN WAWASAN, PUTRAJAYA |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
08.02.2007
Tmn Wawasan, Putrajaya
Hamidon (6 Laps) & Sham (5 Laps)
6.45 AM
30.4 km
2’ 53:35 (10 Laps/30.4 km)
5.43 min/km
10.57 km/hr
Saucony Grid Sinister |
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My Split Times for 10 Laps/30.4 km: -
03.04 km - 17:03
06.08 km - 17:40 > 0’ 34:43
09.12 km - 17:44 > 0’ 52:27
12.16 km - 17:22 > 1’ 09:49
15.20 km - 17:22 > 1’ 27:11
18.24 km - 17:06 > 1’ 44:17
21.28 km - 17:09 > 2’ 01:26
24.32 km - 17:07 > 2’ 18:33
27.36 km - 17:32 > 2’ 36:05
30.40 km - 17:30 > 2’ 53:35
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 15.02.08 @PGH’s Gym, 33 km
Posted by: ZulAzlan |
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| SATURDAY, FEBRUARY 9, 2007 |
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| TRAINING REPORT: 24K @TMN GURU, KUANTAN |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
01.02.2007
Tmn Guru, Kuantan
Alone
06:15 AM
24.24 km
2’ 21:24
5.42 min/km
10.6 km/hr
Saucony Grid Sinister |
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My Split Times for 24.84 km: -
06.21 km - 35:54
12.42 km - 35:13 > 1’ 11:07
18.63 km - 35:10 > 1’ 46:17
24.84 km - 35:07 > 2’ 21:24
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 08.02.08 @Tmn Wawasan, 6.30 AM, 30.4 km
Posted by: ZulAzlan |
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| TUESDAY, JANUARY 29, 2007 |
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| TRAINING REPORT: 20K @PGH’s Gym (Treadmill) |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
26.01.2007
PGH’s Gym
Alone
12.50 PM
20.92 km
1’ 51:36.69
5.20 min/km
11.33 km/hr
Adidas Response Cushion |
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My Split Times for 20.92 km: -
01.61 km - 09:20 (Warm-up)
03.22 km - 08:22 > 0’ 17:42
04.83 km - 08:16 > 0’ 25:58
06.44 km - 08:27 > 0’ 34:25
08.05 km - 08:26 > 0’ 42:51
09.66 km - 08:22 > 0’ 51:13
11.27 km - 08:04 > 0’ 59:17
12.87 km - 08:28 > 1’ 07:45
14.48 km - 08:25 > 1’ 16:10
16.09 km - 08:20 > 1’ 24:30
17.70 km - 08:34 > 1’ 33:04
19.31 km - 08:12 > 1’ 41:16
20.92 km - 10:14 > 1’ 51:36 (Warm-down)
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 01.02.08 @Tmn Guru, Kuantan, 6.15 AM, 31 km
Posted by: ZulAzlan |
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| SUNDAY, JANUARY 13, 2007 |
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| TRAINING REPORT: 25K @TMN WAWASAN, PUTRAJAYA |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
10.01.2007
Tmn Wawasan, Putrajaya
Zul Hisham, Hamidon & Adan
6.45 AM
25.02 km
2’ 17.53.00 (8 Laps/24.32 km)
5.40 min/km
10.67 km/hr
Saucony Grid Sinister |
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My Split Times for 8 Laps/25.32 km: -
00.35 km - 02:38 (Warm-up)
03.04 km - 16:46
06.08 km - 16:53 > 0’ 33:40
09.12 km - 16:48 > 0’ 50:28
12.16 km - 17:12 > 1’ 07:41
15.20 km - 17:09 > 1’ 24:50
18.24 km - 17:09 > 1’ 42:00
21.28 km - 17:26 > 1’ 59:26
24.32 km - 18:27 > 2’ 17:53
00.35 km - 02:35 (Warm-down)
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 26.01.08 @PGH’s Gym, 12.50 PM, 21 km
Posted by: ZulAzlan |
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| MONDAY, JANUARY 7, 2007 |
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| TRAINING REPORT: 25K @TMN WAWASAN, PUTRAJAYA |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
06.01.2007
Tmn Wawasan, Putrajaya
Zul Hisham & Hamidon
6.45 AM
25.02 km
2’14.42 (8 Laps/24.32 km)
5.32 min/km
10.93 km/hr
Saucony Grid Sinister |
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My Split Times for 8 Laps/25.02 km: -
00.35 km - 02:45 (Warm-up)
03.04 km - 16:57
06.08 km - 16:32 > 0’ 33:30
09.12 km - 16:48 > 0’ 50:18
12.16 km - 16:41 > 1’ 06:59
15.20 km - 16:31 > 1’ 23:30
18.24 km - 16:27 > 1’ 39:37
21.28 km - 16:23 > 1’ 56.00
24.32 km - 18:42 > 2’ 14.42
00.35 km - 03:00 (Warm-down)
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 10.01.08 @Tmn Wawasan, 6.20 AM, 27.3 km
Posted by: ZulAzlan |
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| TUESDAY, DECEMBER 25, 2007 |
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| TRAINING REPORT: 18.2K @TPP, PUTRAJAYA |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
23.12.2007
TPP, Putrajaya
Zul Hisham
6.40 AM
18.2 km
1’ 45:43
5.48 min/km
10.4 km/hr
Adidas Adistar Cushion |
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My Split Times for 13 Laps/18.2 km: -
01.4 km - 08:14
02.8 km - 08:06 > 16:21
04.2 km - 08:05 > 24:26
05.6 km - 08:08 > 32:35
07.0 km - 08:02 > 40:38
08.4 km - 07:58 > 48:36
09.8 km - 07:50 > 56:27
11.2 km - 07:59 > 1’ 04:26
12.6 km - 08:01 > 1’ 12:27
14.0 km - 07:45 > 1’ 20:12
15.4 km - 08:35 > 1’ 28:47
16.8 km - 08:36 > 1’ 37:23
18.2 km - 08:20 > 1’ 45:43
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 06.01.08 @Tmn Wawasan, 6.30 AM, 24.3 km
Posted by: ZulAzlan |
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| MONDAY, DECEMBER 17, 2007 |
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| TRAINING REPORT: 21K @TPP, PUTRAJAYA |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
15.12.2007
TPP, Putrajaya
Zul Hisham
7.00 AM
21 km
2’ 07:43
6.05 min/km
9.83 km/hr
Adidas Adistar Cushion |
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My Split Times for 15 Laps/21 km: -
01.4 km - 08:19 (Warm-up)
02.8 km - 07:53 > 16:12
04.2 km - 07:51 > 24:03
05.6 km - 07:59 > 32:02
07.0 km - 07:56 > 39:58
08.4 km - 07:37 > 47:35
09.8 km - 07:58 > 55:33
11.2 km - 08:10 > 1’ 03:43
12.6 km - 08:11 > 1’ 11:54
14.0 km - 08:06 > 1’ 20:00
15.4 km - 09:07 > 1’ 29:07
16.8 km - 09:11 > 1’ 38:18
18.2 km - 09:26 > 1’ 47:44
19.6 km - 09:46 > 1’ 57:30
21.0 km - 10:13 > 2’ 07:43
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 23.12.07 @TPP, 6.30 AM, 22.4 km
Posted by: ZulAzlan |
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| MONDAY, DECEMBER 10, 2007 |
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| TRAINING REPORT: 19K @TPP, PUTRAJAYA |
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When:
Where:
Who:
Start Time:
Total Distance:
Timing:
Avg Pace:
Avg Speed:
Shoes: |
08.12.2007
TPP, Putrajaya
Zul Hisham
6.30 AM
19.2 km
1’ 43:19 (13 laps/18.2 km) PR!
5.41 min/km
10.63 km/hr
Adidas Adistar Cushion |
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My Split Times for 13 Laps/18.2 km: -
01.4 km - 8:29 (Warm-up)
02.8 km - 8:09 > 16:38
04.2 km - 8:00 > 24:39
05.6 km - 7:59 > 32:38
07.0 km - 8:01 > 40:40
08.4 km - 8:00 > 48:40
09.8 km - 7:54 > 56:35
11.2 km - 7:50 > 1’ 04:26
12.6 km - 7:53 > 1’ 12:19
14.0 km - 7:52 > 1’ 20:11
15.4 km - 7:46 > 1’ 27:57
16.8 km - 7:47 > 1’ 35:44
18.2 km - 7:35 > 1’ 43:19
19.2 km - 7:24 > 1’ 50:43 (Cool-down!)
On Line Training Log: http://www.buckeyeoutdoors.com
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Next Long Run: 15.12.07 @TPP, 6.20 AM, 15 Laps, 8 min/lap
Posted by: ZulAzlan |
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