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| MONDAY, FEBRUARY 5, 2007 |
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TRAINING LOG - WEEK 5
(29 Jan - 04 Feb 2007)
MONDAY - 29.01.2007 (Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
1.20 PM
8 km
34 min 08.20 sec (6 km)
5.41 pace/km & 10.63 km/hrs
- 1 km warm-up
- 6 km easy pace
- 1 km warm-down |
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| TUESDAY - 30.01.2007 (15 KM Time Trial) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
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Office’s Gym
12.20 PM
18 km
1 hr 14 min 41 sec (15 km) PR!
(Last PR - 1’16’58 on 09.01.2007)
4.59 pace/km & 12.03 km/hrs
- 1.5 km warm-up
- 15 km fast pace
- 1.5 km warm-down
5’15 5’09 5’07 5’05 5’01 5’00 5’00 4’58 5’01 4’55 4’55 4’52
4’53 4’53 4’41 |
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| WEDNESDAY - 31.01.2007 (Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
1.15 PM
6.5 km
31 min 40.20 sec (5 km)
6.20 pace/km & 9.33 km/hrs
- 1 km warm-up
- 5 km easy pace
- 0.5 km warm-down |
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| THURSDAY - 01.02.2007 (SICK - Fever & Throat Infection) |
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| FRIDAY - 02.02.2007 (SICK - Fever & Throat Infection) |
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| SATURDAY - 03.02.2007 (Endurance Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times: |
Taman Putra Perdana
6.50 AM
13 km
1 hr 06 min 13 sec (12 km)
5.31 pace/km & 10.97 km/hrs
- 1 km warm-up
- 8 Laps (12 km) moderate pace
- 8’32 8’29 8’29 8’28 8’20 8’11 8’01 7’39 |
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| SUNDAY 04.02.2007 (Jogging with Ashraff, Ashmann, Ashryll & Ashrynn) |
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Where:
When:
Total Distance: |
Presint 11
5.45 PM
1 km |
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Total mileage for the week was 46.5 km.
Posted by: ZulAzlan |
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| MONDAY, JANUARY 29, 2007 |
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TRAINING LOG - WEEK 4
(22 Jan - 28 Jan 2007)
MONDAY - 22.01.2007 (REST) |
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| TUESDAY - 23.01.2007 (Cross Training & Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.30 PM
8 km
39 min 43.14 sec (6 km)
6.37 pace/km & 8.77 km/hrs
- 15 min easy cycling
- 10 min upperbody workout
- 1 km warm-up
- 6 km easy pace
- 1 km warm-down |
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| WEDNESDAY - 24.01.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.30 PM
12.5 km
57 min 15.90 sec (10 km)
5.44 pace/km & 10.53 km/hrs
- 1.5 km warm-up
- 10 km easy pace
- 1 km warm-down |
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| THURSDAY - 25.01.2007 (Long Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.30 PM
15 km
1 hr 05 min 16.79 sec (12 km)
5.26 pace/km & 11.13 km/hrs
- 1.5 km warm-up
- 12 km moderate pace
- 1.5 km warm-down |
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| FRIDAY - 26.01.2007 (Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.20 PM
5.5 km
23 min 40.79 sec (4 km)
5.55 pace/km & 10.17 km/hrs
- 1 km warm-up
- 4 km easy pace
- 0.5 km warm-down |
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| SATURDAY - 27.01.2007 (REST) |
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| SUNDAY 28.01.2007 (Tempo Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Notes:
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P11, P10, P8, P9 & P11, Putrajaya
7.15 AM
6.7 km
27 min 57.90 sec (6.1 km) PR!
(Last PR - 29’36.14 on 01.01.2007)
4.35 pace/km & 12.83 km/hrs
- 0.5 km warm-up
- 6.1 km fast pace
- 0.1 km warm-down
Ran too fast at the beginning. Half way already felt ‘jialat’, especially during the uphill. Last 1.5 km uphill, I was struggled to finish. |
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Total mileage for the week was 47.7 km.
Posted by: ZulAzlan |
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| MONDAY, JANUARY 22, 2007 |
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TRAINING LOG - WEEK 3
(15 Jan - 21 Jan 2007)
MONDAY - 15.01.2007 (REST) |
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| TUESDAY - 16.01.2007 (Endurance Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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California Fitness
3.40 PM
11.5 km
55 min 50.62 sec (10 km)
5.35 pace/km & 10.83 km/hrs
- 1 km warm-up
- 10 km moderate pace
- 0.5 km warm-down |
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| WEDNESDAY - 17.01.2007 (REST) |
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| THURSDAY - 18.01.2007 (Long Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.20 PM
15 km
1 hr 08 min 32 sec (12 km)
5.43 pace/km & 10.57 km/hrs
- 1.5 km warm-up
- 12 km easy pace
- 1.5 km warm-down |
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| FRIDAY - 19.01.2007 (Recovery Run) |
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Where:
When:
Total Distance:
Workout:
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Office’s Gym
12.20 PM
5.5 km
- 1 km warm-up
- 4 km easy pace
- 0.5 km warm-down |
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| SATURDAY - 20.01.2007 (REST) |
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| SUNDAY 21.01.2007 (GE Pacesetters 30K, 20.1 km) |
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Total mileage for the week was 52.1 km.
Posted by: ZulAzlan |
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| MONDAY, JANUARY 15, 2007 |
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TRAINING LOG - WEEK 2
(08 Jan - 14 Jan 2007)
MONDAY - 08.01.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.40 PM
12 km
58 min 34.28 sec (10 km)
5.51 pace/km & 10.3 km/hrs
- 1.5 km warm-up
- 10 km easy pace
- 0.5 km warm-down |
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| TUESDAY - 09.01.2007 (Long Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
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Office’s Gym
12.20 PM
18 km
1 hr 16 min 58 sec (15 km) PR!
(Last PR - 1’21’05 on 28.12.2006)
5.08 pace/km & 11.73 km/hrs
- 1.5 km warm-up
- 15 km fast pace
- 1.5 km warm-down
5’29 5’24 5’21 5’18 5’15 5’13 5’11 5’07 5’07 5’01 5’00 4’58
4’55 4’52 4’40 |
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| WEDNESDAY - 10.01.2007 (REST) |
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| THURSDAY - 11.01.2007 (5 KM Time Trial) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times: |
Office’s Gym
1.15 PM
10 km
22 min 28.11 sec (5 km) PR!
(Last PR - 22’37 on 29.12.2006)
4.30 pace/km & 13.0 km/hrs
- 3 km warm-up
- 5 km fast pace
- 2 km warm-down
4’36 4’34 4’32 4’26 4’17 |
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| FRIDAY - 12.01.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.20 PM
5.5 km
23 min 40.78 sec (4 km)
5.55 pace/km & 10.17 km/hrs
- 1 km warm-up
- 4 km easy pace
- 0.5 km warm-down |
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| SATURDAY - 13.01.2007 (Easy Run with Ashraff, Ashmann & Ashryll) |
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Where:
When:
Total Distance: |
P11, Putrajaya
7.30 AM
2 km |
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| SUNDAY 14.01.2007 (Long Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
Notes:
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Taman Putra Perdana
7.00 AM
17 km
1 hr 24 min 37 sec (15 km) PR!
(Last PR - 1’25’07 on 17.12.2006)
5.38 pace/km & 10.73 km/hrs
- 1 km warm-up
- 10 Laps (15 km) moderate pace
- 1 km warm-down
8’20 8’23 8’30 8’24 8’14 8’22 8’34 8’47 8’51 8’12
Paced together with Zul Hisham & Major Ishak. Safuan could not make it. Major stopped after laps 4. Looking forward to run again with them in the future. |
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Total mileage for the week was 64.5 km.
Posted by: ZulAzlan |
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| TUESDAY, JANUARY 9, 2007 |
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TRAINING LOG - WEEK 1
(01 Jan - 07 Jan 2007)
MONDAY - 01.01.2007 (Tempo Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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P11-P10-P8-P9-P11, Putrajaya
7.30 AM
7 km
29 min 36.14 sec (6.1 km) PR!
(Last PR - 29’41 on 10.12.2006)
4.51 pace/km & 12.3 km/hrs
- 0.9 km warm-up
- 6.1 km fast pace |
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| TUESDAY - 02.01.2007 (REST) |
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| WEDNESDAY - 03.01.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.45 PM
13 km
58 min 03.10 sec (10 km)
5.48 pace/km & 10.4 km/hrs
- 1.5 km warm-up
- 10 km easy pace
- 1.5 km warm-down |
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| THURSDAY - 04.01.2007 (Tempo Interval) |
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Where:
When:
Total Distance
Timing:
Avg Pace & Speed:
Workout:
Split Times:
Notes: |
Kompleks Sukan Bangi
9.30 AM
28 laps (11.2 km)
1st Set - 15 min 31.95 sec (8 laps - 3.2 km)
2nd Set - 9 min 36.13 sec (5 laps - 2 km)
1st Set - 4.51 pace/km & 12.3 km/hrs
2nd Set - 4.48 pace/km & 12.4 km/hrs
- 5 laps (2 km) warm-up
- 8 laps (3.2 km) fast pace
- 5 laps (2 km) easy run
- 5 laps (2 km) fast pace
- 5 laps (2 km) warm-down
1st Set - 1’54 1’54 1’56 1’59 1’56 1’58 1’56 1’53
2nd Set - 1’57 1’58 1’59 1’57 1’43
Cloudy but still can feel the heat! |
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| FRIDAY - 05.01.2007 (Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.30 PM
4 km
19 min 31.28 sec (3 km)
6.30 pace/km & 9.0 km/hrs
- 0.5 km warm-up
- 3 km easy pace
- 0.5 km warm-down |
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| SATURDAY - 06.01.2007 (Tempo Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed: |
Taman Guru, Kuantan
7.45 AM
10 km
51 min 14.71 sec
5.07 pace/km & 11.77 km/hrs |
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Total mileage for the week was 45.2 km.
Posted by: ZulAzlan |
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