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| MONDAY, MARCH 5, 2007 |
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TRAINING LOG - WEEK 9
(26 Feb - 4 Mar 2007)
MONDAY - 26.02.2007 (REST) |
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| TUESDAY - 27.02.2007 (Endurance 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 12 min 08 sec (13 km)
5.33 pace/km & 10.9 km/hrs
- 1.5 km warm-up
- 13 km moderate pace
- 0.5 km warm-down |
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| WEDNESDAY - 28.02.2007 (Recovery 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
1 hr 02 min 27 sec (10 km)
6.15 pace/km & 9.5 km/hrs
- 1 km warm-up
- 10 km easy pace
- 1 km warm-down |
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| THURSDAY - 01.03.2007 (18 KM Time Trial) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
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Office’Gym
12.15 PM
20 km
1 hr 31 min 50.61 sec (18 km) PR!
5.06 pace/km & 11.8 km/hrs
- 1 km warm-up
- 18 km moderate to fast pace
- 1 km warm-down
5’26 5’24 5’20 5’18 5’15 5’12 5’10 5’08 5’04 5’02 4’59 5’00
4’58 4’57 4’56 4’54 4’51 4’46 |
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| FRIDAY - 02.03.2007 (REST) |
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| SATURDAY - 03.03.2007 (REST - Travel to Segamat) |
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Total mileage for the week was 47.0 km.
Posted by: ZulAzlan |
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| THURSDAY, MARCH 1, 2007 |
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TRAINING LOG - WEEK 8
(19 Feb - 25 Feb 2007)
MONDAY - 19.02.2007 (Easy Beach Run) |
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Where:
When:
Total Distance: |
Pantai Sepat, Kuantan
8.00 AM
5 km |
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| TUESDAY - 20.02.2007 (Endurance Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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P11, 10, 8, 9 & 11, Putrajaya
7.30 AM
11.4 km
55 min 48.17 sec (10.6 km)
5.16 pace/km & 11.47 km/hrs
- 0.4 km warm-up
- 10 km moderate to fast pace
- 0.4 km warm-down |
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| WEDNESDAY - 21.02.2007 (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
12.5 km
57 min 17.97 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 - 22.02.2007 (Hill Interval) |
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Where:
When:
Total Distance:
Workout:
Split Times: |
Office’Gym
12.20 PM
12.4 km
- 4 km warm-up + easy run
- 400m x 4 @12 km/hrs & 6% grade
- Rest 600m x 3 @10 km/hrs & 0% grade
- 5 km easy run + warm-down
2’00 2’01 2’00 2’03 |
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| FRIDAY - 23.02.2007 (Cross Training) |
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Where:
When:
Workout:
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Home
8.45 PM
- 20 min easy cycling
- 10 min stretching |
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| SATURDAY - 24.02.2007 (REST) |
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| SUNDAY 25.02.2007 (FTAAA Cross Country, 8.2 km) |
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Total mileage for the week was 49.5 km.
Posted by: ZulAzlan |
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| WEDNESDAY, FEBRUARY 21, 2007 |
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TRAINING LOG - WEEK 7
(12 Feb - 18 Feb 2007)
MONDAY - 12.02.2007 (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 km
57 min 28.53 sec (10 km)
5.45 pace/km & 10.5 km/hrs
- 1 km warm-up
- 10 km easy pace
- 1 km warm-down |
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| TUESDAY - 13.02.2007 (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
17.5 km
1 hr 16 min 54.79 sec (15 km)
5.08 pace/km & 11.73 km/hrs
- 1 km warm-up
- 15 km moderate to fast pace
- 1.5 km warm-down
5’28 5’24 5’19 5’15 5’13 5’10 5’08 5’10 5’01 4’59 4’59 4’57
4’58 4’55 4’52 |
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| WEDNESDAY - 14.02.2007 (Cross Training/Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.40 PM
4 km
19 min 36.50 sec (3 km)
6.32 pace/km & 8.93 km/hrs
- 20 min easy cycling
- 15 min body workout
- 0.5 km warm-up
- 3 km easy pace
- 0.5 km warm-down |
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| THURSDAY - 15.02.2007 (Tempo Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
Notes:
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Office’Gym
12.30 PM
11.5 km
18 min 03.88 sec (4 km)
4.31 pace/km & 12.97 km/hrs
- 3.5 km warm-up + easy run
- 4 km fast pace
- 4 km easy run + warm-down
4’39 4’32 4’27 4’24
Plan to do 5 km time trial, however slow down after 4th km due to stomach cramp. |
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| FRIDAY - 16.02.2007 (Cross Training) |
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Where:
When:
Workout:
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Home
8.45 PM
- 20 min easy cycling
- 10 min stretching |
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| SATURDAY - 17.02.2007 (REST - Travel to Kuantan) |
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| SUNDAY 18.02.2007 (Tempo Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
Notes: |
Taman Guru, Kuantan
7.15 AM
13.8 km
1 hr 05 min 17.41 sec (12.8 km)
5.06 pace/km & 11.8 km/hrs
- 2 Loops (12.8 km) moderate to fast pace
- 1 km warm-down
32’11 33’06
Don’t know why, both my legs feel heavy! |
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Total mileage for the week was 58.8 km.
Posted by: ZulAzlan |
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| MONDAY, FEBRUARY 12, 2007 |
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TRAINING LOG - WEEK 6
(5 Feb - 11 Feb 2007)
MONDAY - 05.02.2007 (Tempo Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
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Kompleks Sukan Bangi
7.45 AM
11.2 km (28 Laps)
40 min 03.73 sec (8 km)
5.00 pace/km & 12.0 km/hrs
- 2 km (5 Laps) warm-up
- 8 km (20 Laps) fast pace
- 1.2 km (3 Laps) warm-down
2’07 2’04 2’08 2’03 2’03 2’06 2’04 2’01 2’02 2’01 2’00 1’58
2’00 1’58 1’58 1’57 1’58 1’57 1’56 1’35 |
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| TUESDAY - 06.02.2007 (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 33.07 sec (10 km)
5.45 pace/km & 10.5 km/hrs
- 1 km warm-up
- 10 km moderate pace
- 1.5 km warm-down |
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| WEDNESDAY - 07.02.2007 (Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed: |
Kompleks Sukan Bangi
7.50 AM
6.4 km (16 Laps)
38 min 05.82 sec
5.57 pace/km & 10.1 km/hrs |
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| THURSDAY - 08.02.2007 (Tempo Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
Notes: |
Taman Putra Perdana
8.00 AM
9.5 km
37 min 08.06 sec (7.5 km) PR!
(Last PR - 39’21 on 24.12.2006)
4.57 pace/km & 12.1 km/hrs
- 1 km warm-up
- 7.5 km (5 Laps) fast pace
- 1 km warm-down
7’21 7’25 7’29 7’30 7’20
Slight pain on my right leg (knee & calf). |
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| FRIDAY - 09.02.2007 (REST) |
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| SATURDAY - 10.02.2007 (REST - Travel to Genting) |
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| SUNDAY 11.02.2007 (Tempo Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Notes: |
Presint 11, 10, 8, 9 & 11, Putrajaya
6.15 PM
6.7 km
30 min 34.67 sec (6.1 km)
5.00 pace/km & 12.0 km/hrs
- 0.5 km warm-up
- 6.1 km fast pace
- 0.1 km warm-down
Slight pain on my right leg (knee & calf). |
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Total mileage for the week was 46.3 km.
Posted by: ZulAzlan |
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