| TUESDAY, APRIL 3, 2007 |
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TRAINING LOG - WEEK 13
(26 Mar - 01 Apr 2007)
MONDAY - 26.03.2007 (Speed Interval) |
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Where:
When:
Total Distance:
Workout:
Shoes: |
Office’s Gym
12.45 PM
10 km
- 2 km warm-up
- 5 x 1 km fast pace (5’00 4’54 4’51 4’46 4’37)
- Rest 5 x 0.5 km @10 km/hrs
- 0.5 km warm-down
Adidas Adistar Cushion |
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| TUESDAY - 27.03.2007 (REST - Sick!) |
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| WEDNESDAY - 28.03.2007 (Endurance Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
12 km
54 min 48.31 sec (10 km)
5.29 pace/km & 11.03 km/hrs
- 1 km warm-up
- 10 km moderate pace
- 1 km warm-down
Adidas Adistar Cushion |
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| THURSDAY - 29.03.2007 (Endurance Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
10 km
42 min 16.74 sec (8 km)
5.17 pace/km & 11.43 km/hrs
- 1 km warm-up
- 8 km moderate pace
- 1 km warm-down
Adidas Adistar Cushion |
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| FRIDAY - 30.03.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.20 PM
5 km
23 min 11.25 sec (4 km)
5.51 pace/km & 10.3 km/hrs
- 0.5 km warm-up
- 4 km easy pace
- 0.5 km warm-down
Adidas Adistar Cushion |
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| SATURDAY - 31.03.2007 (REST - Travel to PD) |
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| SUNDAY - 01.04.2007 (PD International Half Marathon, 11 km) |
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| Shoes: |
Saucony Fastwitch |
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Total mileage for the week was 48.0 km.
Posted by: ZulAzlan |
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| MONDAY, MARCH 26, 2007 |
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TRAINING LOG - WEEK 12
(19 Mar - 25 Mar 2007)
MONDAY - 19.03.2007 (Cross Training/Recovery Run) |
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Where:
When:
Total Distance:
Workout:
Shoes: |
Office’s Gym
1.00 PM
2 km
- 20 min easy cycling
- 2 km kura2 pace
- 10 min upper body workout
- 5 min stretching
Adidas Adistar Cushion |
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| TUESDAY - 20.03.2007 (Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
8 km
41 min 13.41 sec (6 km)
6.52 pace/km & 8.27 km/hrs
- 1 km warm-up
- 6 km easy pace
- 1 km warm-down
Adidas Adistar Cushion |
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| WEDNESDAY - 21.03.2007 (Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
10 km
51 min 26.10 sec (8 km)
6.26 pace/km & 9.13 km/hrs
- 1 km warm-up
- 8 km easy pace
- 1 km warm-down
Adidas Adistar Cushion |
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| THURSDAY - 22.03.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
11.5 km
57 min 35.58 sec (10 km)
5.46 pace/km & 10.47 km/hrs
- 1 km warm-up
- 10 km easy pace
- 0.5 km warm-down
Adidas Adistar Cushion |
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| FRIDAY - 23.03.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.20 PM
5.5 km
22 min 48.41 sec (4 km)
5.42 pace/km & 10.6 km/hrs
- 1 km warm-up
- 4 km easy pace
- 0.5 km warm-down
Adidas Adistar Cushion |
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| SATURDAY - 24.03.2007 (REST) |
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| SUNDAY - 25.03.2007 (Double Hill Interval) |
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Where:
When:
Total Distance:
Workout:
Split Times:
Shoes: |
P11, Putrajaya
6.35 PM
3.5 km
- 0.5 km warm-up
- 3 x 1 km double hill interval @moderate to fast pace
5’48 5’13 5’30
Adidas Adistar Cushion |
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Total mileage for the week was 40.6 km. Below target mileage/week coz of slow
recovery from KLIM, busy with BAC reports, kids got replacement class & school sport
day. Limited time for training!
Posted by: ZulAzlan |
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| FRIDAY, MARCH 23, 2007 |
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TRAINING LOG - WEEK 11
(12 Mar - 18 Mar 2007)
MONDAY - 12.03.2007 (Cross Training/Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.45 PM
5.5 km
38 min 02.02 sec
6.55 pace/km & 8.17 km/hrs
- 12 min easy cycling
- 5.5 km easy pace
- 15 min upper body workout
- 10 min stretching
Adidas Adistar Cushion |
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| TUESDAY - 13.03.2007 (REST) |
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| WEDNESDAY - 14.03.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
12 km
59 min 15.96 sec (10 km)
5.56 pace/km & 10.13 km/hrs
- 1 km warm-up
- 10 km easy pace
- 1 km warm-down
Saucony Fastswitch |
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| THURSDAY - 15.03.2007 (Easy Run with Ina, Ashraff, Ashmann, Ashryll & Ashrynn) |
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Where:
When:
Total Distance:
Shoes: |
Taman Putra Perdana
8.30 AM
2 km
Adidas Adistar Cushion |
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| FRIDAY - 16.03.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Shoes: |
P11, 10 & 11, Putrajaya
7.15 AM
4.5 km
29 min 22.60 sec
6.32 pace/km & 8.93 km/hrs
Adidas Adistar Cushion |
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| SATURDAY - 17.03.2007 (REST) |
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| SUNDAY - 11.02.2007 (KL International Run, 21.6 km) |
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| Shoes: |
Saucony Fastwitch |
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Total mileage for the week was 45.6 km.
Posted by: ZulAzlan |
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| TUESDAY, MARCH 13, 2007 |
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TRAINING LOG - WEEK 10
(5 Mar - 11 Mar 2007)
MONDAY - 05.03.2007 (Speed Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times: |
Kompleks Sukan Bangi
8.45 AM
4.4 km (11 Laps)
9 min 21 sec (2 km)
4.40 pace/km & 12.67 km/hrs
- 0.8 km (2 Laps) warm-up
- 2 km (5 Laps) fast pace
- 1.6 km (4 Laps) warm-down
1’57 1’50 1’45 1’35 1’24 |
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| TUESDAY - 06.03.2007 (Endurance Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
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Office’s Gym
12.30 PM
15 km
1 hr 05 min 38.83 sec (13 km)
5.03 pace/km & 11.9 km/hrs
- 1 km warm-up
- 13 km moderate to fast pace
- 1 km warm-down
5’15 5’10 5’10 5’08 5’08 5’06 5’02 5’01 5’00 4’58 4’56 4’52
4’49 |
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| WEDNESDAY - 07.03.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
1.10 PM
7 km
32 min 16.98 sec (5.5 km)
5.53 pace/km & 10.23 km/hrs
- 1 km warm-up
- 5.5 km easy pace
- 0.5 km warm-down |
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| THURSDAY - 08.03.2007 (Endurance Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
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Office’s Gym
12.50 PM
12 km
54 min 28.30 sec (10 km)
5.27 pace/km & 11.1 km/hrs
- 1 km warm-up
- 10 km moderate pace
- 1 km warm-down |
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| FRIDAY - 09.03.2007 (REST) |
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| SATURDAY - 10.03.2007 (REST) |
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| SUNDAY - 11.02.2007 (SMART Tunnel Run, 13.3 km) |
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Total mileage for the week was 51.7 km.
Posted by: ZulAzlan |
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