TRAINING LOG - OCTOBER 2006
 WEDNESDAY, OCTOBER 11, 2006
TRAINING LOG - WEEK 40
(2 Oct - 8 Oct 2006)

 MONDAY - 02.10.2006 (Endurance Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		California Fitness
12:45 PM
10 km & 56 min 05 sec
5.37 min/km & 10.8 km/hrs
 TUESDAY - 03.10.2006 (Recovery Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times: 		Taman Putra Perdana
8.00 AM
4 Laps (6 km) & 37 min 56 sec
6.19 min/km & 9.4 km/hrs
9’28 9’24 9’34 9’30
 WEDNESDAY - 04.10.2006 (Tempo Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times: 		California Fitness
1.00 PM
10 km & 51 min 33 sec
5.09 min/km & 11.7 km/hrs
5’17 5’13 5’11 5’11 5’12 5’14 5’11 5’12 5’03 4’49
 THURSDAY - 05.10.2006 (Recovery Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		Office’s Gym
12:45 PM
5 km & 32 min 24 sec
6.29 min/km & 9.0 km/hrs
 FRIDAY - 06.10.2006 (Tempo Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times: 		California Fitness
11.45 AM
10 km & 51 min 04 sec
5.06 min/km & 11.8 km/hrs
5’14 5’13 5’11 5’13 5’12 5’11 5’12 5’08 4’54 4’36
 SATURDAY - 07.10.2006 (REST)
 SUNDAY - 08.10.2006 (REST)
  Total mileage for the week was 41 km.

 Posted by: ZulAzlan
 TUESDAY, OCTOBER 17, 2006
TRAINING LOG - WEEK 41
(9 Oct - 15 Oct 2006)

 MONDAY - 09.10.2006 (Tempo Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times: 		Office’s Gym
12:45 PM
8 km & 41 min 04 sec
5.08 min/km & 11.7 km/hrs
5’10 5’09 5’15 5’11 5’13 5’07 4’57 4’57
 TUESDAY - 10.10.2006 (REST)
 WEDNESDAY - 11.10.2006 (Tempo Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times: 		Office’s Gym
1.00 PM
10 km & 49 min 39 sec  PR!
4.58 min/km & 12.1 km/hrs
5’04 5’08 5’08 5’02 5’00 4’53 4’56 4’54 4’51 4’43
 THURSDAY - 12.10.2006 (Tempo/Hill Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times: 		Taman Putra Perdana
8.00 AM
4 Laps (6 km) & 32 min 28 sec
5.24 min/km & 11.2 km/hrs
8’33 8’19 8’07 7’27
 FRIDAY - 13.10.2006 (Tempo Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times: 		Office’s Gym
12.30 PM
5 km & 23 min 13 sec  PR!
4.38 min/km & 12.7 km/hrs
4’54 4’43 4’36 4’34 4’26
 SATURDAY - 14.10.2006 (REST)
 SUNDAY - 15.10.2006 (REST)
  Total mileage for the week was 29 km.

 Posted by: ZulAzlan
 MONDAY, OCTOBER 30, 2006
TRAINING LOG - WEEK 42
(16 Oct - 22 Oct 2006)

 MONDAY - 16.10.2006 (REST)
 TUESDAY - 17.10.2006 (Tempo Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times: 		Office’s Gym
12.30 PM
7 km & 33 min 39 sec  PR!
4.48 min/km & 12.4 km/hrs
4’50 4’56 4’51 4’49 4’49 4’48 4’36
 WEDNESDAY - 18.10.2006 (Long Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		Office’s Gym
12.30 PM
12 km & 1 hrs 11 min 21 sec
5.57 min/km & 10.1 km/hrs
 THURSDAY - 19.10.2006 (Hill Interval)
  Where:
  When:
  Workout:
 
  Total Distance:
  Split Times:
 		 Office’s Gym
12.30 PM
- 6 x 500 m @ 11 km/hrs & 6% Grade
- Rest(R) 500 m @ 9 km/hrs & 0 % Grade
6 km
2’42 3’20(R) 2’45 3’17(R) 2’43 3’19(R)
2’44 3’19(R) 2’43 3’20(R) 2’44 3’20(R)
 FRIDAY - 20.10.2006 (Recovery Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		California Fitness
12.00 PM
5 km & 30 min 50 sec
6.10 min/km & 9.7 km/hrs
 SATURDAY - 21.10.2006 (REST)
 SUNDAY - 22.10.2006 (Tempo Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		Taman Guru, Kuantan
6.45 AM
6.4 km & 32 min 02 sec
5.00 min/km & 12.0 km/hrs
  Total mileage for the week was 36.4 km.

 Posted by: ZulAzlan
 TUESDAY, OCTOBER 31, 2006
TRAINING LOG - WEEK 43
(23 Oct - 29 Oct 2006)

 MONDAY - 23.10.2006 (REST)
 TUESDAY - 24.10.2006 (REST - RAYA SAKAN)
 WEDNESDAY - 25.10.2006 (REST - RAYA SAKAN)
 THURSDAY - 26.10.2006 (Tempo Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		Kg. Pogoh, Segamat
6.45 AM
6 km & 30 min 18 sec
5.05 min/km & 11.8 km/hrs
 FRIDAY - 27.10.2006 (REST - RAYA SAKAN)
 SATURDAY - 28.10.2006 (REST - RAYA SAKAN)
 SUNDAY - 29.10.2006 (REST - RAYA SAKAN)
  Total mileage for the week was 6 km.

 Posted by: ZulAzlan
 MONDAY, NOVEMBER 06, 2006
TRAINING LOG - WEEK 44
(30 Oct - 5 Nov 2006)

 MONDAY - 30.10.2006 (Long Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times:
 		 Office’s Gym
12:30 PM
12.5 km & 1 hrs 05 min 27 sec
5.14 min/km & 11.5 km/hrs
5’29 5’24 5’22 5’18 5’14 5’12
5’12 5’11 5’03 5’11 5’10 5’08 2’33
 TUESDAY - 31.10.2006 (Recovery Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		Office’s Gym
12.30 PM
7.5 km & 44 min 58 sec
6.00 min/km & 10.0 km/hrs
 WEDNESDAY - 01.11.2006 (REST)
 THURSDAY - 02.11.2006 (Tempo/Hill Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times: 		Taman Putra Perdana
8.00 AM
5 Laps (7.5 km) & 39 min 30 sec  PR!
5.16 min/km & 11.5 km/hrs
7’46 7’58 7’59 7’57 7’50
 FRIDAY - 03.11.2006 (Recovery Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		Office’s Gym
12.30 PM
5 km & 29 min 46 sec
5.57 min/km & 10.1 km/hrs
 SATURDAY - 04.11.2006 (REST)
 SUNDAY - 05.11.2006 (SJ10K - Refer to Race Report)
  Total mileage for the week was 42.5 km.

 Posted by: ZulAzlan
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