| FRIDAY, MAY 11, 2007 |
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TRAINING LOG - WEEK 17
(23 Apr - 29 Apr 2007)
MONDAY - 23.04.2007 (REST - Injured) |
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| TUESDAY - 24.04.2007 (REST - Injured) |
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| WEDNESDAY - 25.04.2007 (Cross Training) |
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Where:
When:
Workout:
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Office’s Gym
12.45 PM
- 25 min easy cycling
- 30 min body workout |
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| THURSDAY - 26.04.2007 (REST - Injured) |
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| FRIDAY - 27.04.2007 (REST - Injured) |
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| SATURDAY - 28.04.2007 (REST - Injured) |
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| SUNDAY - 29.04.2007 (Recovery Run) |
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Where:
When:
Distance: |
P11, Putrajaya
6.00 PM
0.8 km @siput pace |
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Rest for a week, 0.8 km only!
Posted by: ZulAzlan |
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| FRIDAY, MAY 4, 2007 |
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TRAINING LOG - WEEK 16
(16 Apr - 22 Apr 2007)
MONDAY - 16.04.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Shoes: |
Kompeks Sukan Bangi
7.45 AM
8 km (20 laps)
47 min 28.51 sec
5.56 min/km & 10.11 km/hr
Adidas Adistar Cushion |
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| (Recovery Run) |
Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Shoes: |
Office’s Gym
12.30 PM
5 km
31 min 48.44 sec
6.22 min/km & 9.27 km/hr
Adidas Adistar Cushion |
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| TUESDAY - 17.04.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
12.5 km
59 min 07.28 sec (10 km)
5.55 min/km & 10.17 km/hr
- 2 km warm-up
- 10 km easy pace
- 0.5 km warm-down
Adidas Adistar Cushion |
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| WEDNESDAY - 18.04.2007 (REST - Injured) |
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| THURSDAY - 19.04.2007 (Cross Training/Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
5 km
37 min 44.36 sec
7.33 min/km & 6.9 km/hr
5 km kura2 pace
Adidas Adistar Cushion |
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| FRIDAY - 20.04.2007 (Cross Training) |
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Where:
When:
Workout:
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Office’s Gym
12.30 PM
- 15 min easy cycling
- 15 min body workout |
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| SATURDAY - 21.04.2007 (REST - Injured) |
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| SUNDAY - 22.04.2007 (KL Power Run, 10.93 km) |
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Low mileage, 41.43 km because of having shin splints injury.
Posted by: ZulAzlan |
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| THURSDAY, APRIL 26, 2007 |
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TRAINING LOG - WEEK 15
(09 Apr - 15 Apr 2007)
MONDAY - 09.04.2007 (Hill Interval) |
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Where:
When:
Total Distance:
Workout:
Split Times: |
Office’s Gym
12.30 PM
10 km
- 1 km warm-up + 2 km easy run
- 4 x 0.5 km @12+ km/hr & 6% grade
- Rest 4 x 0.5 km @10 km/hr & 0% grade
- 2 km easy run + 1 km warm-down
2’31 2’25 2’27 2’28 |
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| TUESDAY - 10.04.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
12 km
57 min 50.53 sec (10 km)
5.47 pace/km & 10.43 km/hrs
- 1 km warm-up
- 10 km easy pace
- 1 km warm-down
Adidas Adistar Cushion |
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| WEDNESDAY - 11.04.2007 (Tempo Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
Shoes: |
Office’s Gym
12.20 PM
12.5 km
50 min 02.31 sec (10 km)
5.00 pace/km & 12.0 km/hrs
- 1.5 km warm-up
- 10 km moderate to fast pace
- 1 km warm-down
5’14 5’10 5’07 5’04 5’02 5’00 4’58 4’55 4’52 4’36
Adidas Adistar Cushion |
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| THURSDAY - 12.04.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
12 km
1 hr 00 min 07.29 sec (10 km)
6.01 pace/km & 9.97 km/hrs
- 1 km warm-up
- 10 km easy pace
- 1 km warm-down
Adidas Adistar Cushion |
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| FRIDAY - 13.04.2007 (REST - Travel Kuantan) |
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| SATURDAY - 14.04.2007 (Tempo Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times:
Shoes: |
Taman Guru, Kuantan
7.00 AM
14.8 km
1 hr 03 min 15.74 sec (12.8 km)
4.56 pace/km & 12.14 km/hrs
- 1 km warm-up
- 12.8 km (2 x 6.4 km) moderate to fast pace
- 1 km warm-down
31’51.50 & 31’24.24
Adidas Adistar Cushion |
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| SUNDAY - 15.04.2007 (REST - Travel Putrajaya) |
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Total mileage for the week was 61.3 km.
Posted by: ZulAzlan |
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| MONDAY, APRIL 9, 2007 |
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TRAINING LOG - WEEK 14
(02 Apr - 08 Apr 2007)
MONDAY - 02.04.2007 (Recovery Run) |
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Where:
When:
Total Distance:
Workout:
Shoes: |
Office’s Gym
12.40 PM
5 km
5 km at kura2 pace
Adidas Adistar Cushion |
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| TUESDAY - 03.04.2007 (Recovery Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.40 PM
8 km
38 min 58.50 sec (6 km)
6.30 pace/km & 9.0 km/hrs
- 1 km warm-up
- 6 km easy pace
- 1 km warm-down
Adidas Adistar Cushion |
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| WEDNESDAY - 04.04.2007 (Easy Run) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Shoes: |
Office’s Gym
12.30 PM
12 km
57 min 54.55 sec (10 km)
5.47 pace/km & 10.43 km/hrs
- 1 km warm-up
- 10 km easy pace
- 1 km warm-down
Adidas Adistar Cushion |
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| THURSDAY - 05.04.2007 (5KM Time Trial) |
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Where:
When:
Total Distance:
Timing:
Avg Pace & Speed:
Workout:
Split Times: |
Office’s Gym
12.30 PM
10 km
22 min 11.18 sec (5 km) PR!
(Last PR - 22’28 on 11.01.2007)
4.26 pace/km & 13.13 km/hrs
- 3 km warm-up + easy run
- 5 km fast pace
- 2 km warm-down
4’34 4’30 4’26 4’22 4’17 |
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| FRIDAY - 06.04.2007 (REST) |
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| SATURDAY - 07.04.2007 (REST) |
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| SUNDAY - 08.04.2007 (Larian Mesra 200 Tahun Polis, DNS) |
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Total mileage for the week was 35 km. Below target mileage/week coz of slow
recovery from PD ran & was sicked..due to throat infection, fever & cough..!
Posted by: ZulAzlan |
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