TRAINING LOG - NOVEMBER 2006
 MONDAY, NOVEMBER 13, 2006
TRAINING LOG - WEEK 45
(6 Nov - 12 Nov 2006)

 MONDAY - 06.11.2006 (Cross Training)
  Where:
  When:
  Distance:
  Workout:
 
 
  Notes: 		Office’s Gym
12:40 PM
0 km
- 30 Min Easy Cycling
- 15 min Upper Body Workout
- 10 min Stretching
Strained on my tendon was 75% recovered!
 TUESDAY - 07.11.2006 (Cross Training)
  Where:
  When:
  Distance:
  Workout:
 
 
  Notes: 		Office’s Gym
1.00 PM
0 km
- 30 Min Easy Cycling
- 15 min Upper Body Workout
- 5 min Stretching
Strained on my tendon was 95% recovered. Yahooo…!
 WEDNESDAY - 08.11.2006 (Recovery Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		Office’s Gym
1.00 PM
5 km & 35 min 00 sec
7.00 min/km & 8.0 km/hrs
 THURSDAY - 09.11.2006 (Tempo Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times:
 		 Kompleks Sukan, Bandar Baru Bangi
8.00 AM
6.4 km (16 Laps) & 32 min 05 sec
5.01 min/km & 11.97 km/hrs
2’10 2’07 2’06 2’05 2’03 2’02 2’03 2’03
2’03 2’02 2’00 2’00 1’59 1’57 1’45 1’40
 FRIDAY - 10.11.2006 (Recovery Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		Office’s Gym
12.15 PM
5 km & 29 min 30 sec
5.54 min/km & 10.2 km/hrs
 SATURDAY - 11.11.2006 (Timing for PMs Network Run)
  Where:
  When:
  Distance & Timing:
  Workout:
 
  Avg Pace & Speed:
  Split Times:
 		 Taman Putra Perdana
7.00 AM
15.3 km & 1 hr 13 min 19 sec (13.8 km)
- 1 lap (1.5 km) Warm-up
- 9 laps (13.5 km) + 300 m = 13.8 km
5.19 min/km & 11.4 km/hrs
7’48 7’55 7’46 7’55 8’03 8’03 8’04 8’03
7’48 1’50
 SUNDAY - 12.11.2006 (REST - IOI Community Run DNS)
  Total mileage for the week was 31.7 km.

 Posted by: ZulAzlan
 MONDAY, NOVEMBER 20, 2006
TRAINING LOG - WEEK 46
(13 Nov - 19 Nov 2006)

 MONDAY - 13.11.2006 (Hill Interval)
  Where:
  When:
  Distance:
  Workout:
 
 
 
  Split Times: 		Taman Putra Perdana
7.30 AM
9.5 km
- 3 laps (4.5 km) Warmed-up
- 2 x 500 m @~10% Grade & ~95% MHR
- Rest 2 x 500 m Easy Run downhill
- 2 Laps (3 km) Warmed-down
2’38 2’34
 TUESDAY - 14.11.2006 (Long Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Split Times:
 		 Office’s Gym
12.30 PM
12 km & 1 hrs 08 min 05 sec
5.40 min/km & 10.67 km/hrs
6’09 5’52 5’49 5’46 5’41 5’41 5’32 5’36
5’34 5’30 5’27 5’25
 WEDNESDAY - 15.11.2006 (8 km Time Trial)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed:
  Workout:
 
 
  Split Times: 		Office’s Gym
12.30 PM
11 km & 38 min 21 sec (8 km)  PR!
4.48 min/km & 12.4 km/hrs
- 2 km Warmed-up
- 8 km Fast Pace
- 1 km Warmed-down
5’01 4’55 4’52 4’50 4’48 4’44 4’40 4’32
 THURSDAY - 16.11.2006 (Recovery Run)
  Where:
  When:
  Distance & Timing:
  Avg Pace & Speed: 		Office’s Gym
12.45 PM
5 km & 37 min 35 sec
7.31 min/km & 7.0 km/hrs
 FRIDAY - 17.11.2006 (REST)
 SATURDAY - 18.11.2006 (WM Setiawangsa Run, 8.65 km)
 SUNDAY - 19.11.2006 (Cross Training)
  Where:
  When:
  Distance:
  Workout: 		Home
6.45 PM
0 km
20 Min Easy Cycling
  Total mileage for the week was 46.15 km.

 Posted by: ZulAzlan
 WEDNESDAY, NOVEMBER 29, 2006
TRAINING LOG - WEEK 47
(20 Nov - 26 Nov 2006)

 MONDAY - 20.11.2006 (Recovery Run)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed: 		Office’s Gym
1.00 PM
5.5 km
39 min 08 sec
7.07 min/km & 7.77 km/hrs
 TUESDAY - 21.11.2006 (12 km Time Trial)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed:
  Workout:
 
 
  Split Times: 		Office’s Gym
12.30 PM
15 km
1 hrs 02 min 09 sec (12 km) PR!
5.11 min/km & 11.63 km/hrs
- 1.5 km warmed-up
- 12 km time trial
- 1.5 km warmed-down
5’33 5’23 5’20 5’18 5’15 5’11 5’10 5’11 5’05 5’03 4’58 4’37
 WEDNESDAY - 22.11.2006 (Cross Training)
  Where:
  When:
  Workout: 		Home
7.00 AM
Badminton with wife for 30 min
  Where:
  When:
  Workout:
 
 		 Office’s Gym
12.45 PM
- 30 min cycling
- 15 min upper body workout
- 10 min stretching
 THURSDAY - 23.11.2006 (REST - Penang)
 FRIDAY - 24.11.2006 (REST - Penang)
 SATURDAY - 25.11.2006 (Easy Run with Ashmann)
  Where:
  When:
  Total Distance: 		Presint 11, Putrajaya
7.00 AM
3.5 km
 SUNDAY - 26.11.2006 (Tempo Run)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed: 		Taman Guru, Kuantan
6.15 PM
6.4 km
33 min 01 sec
5.09 min/km & 11.7 km/hrs
  Total mileage for the week was 30.4 km.

 Posted by: ZulAzlan
 MONDAY, DECEMBER 4, 2006
TRAINING LOG - WEEK 48
(27 Nov - 03 Dec 2006)

 MONDAY - 27.11.2006 (Recovery Run)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed: 		Taman Guru, Kuantan
7.15 AM
6.4 km
42 min 15 sec
6.36 min/km & 8.8 km/hrs
 TUESDAY - 28.11.2006 (REST)
 WEDNESDAY - 29.11.2006 (REST)
 THURSDAY - 30.11.2006 (12 KM Time Trial)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed:
  Workout:
 
 
  Split Times: 		Office’s Gym
12.45 PM
14 km
59 min 49 sec (12 km) PR!
4.59 min/km & 12.03 km/hrs
- 1 km warmed-up
- 12 km time trial
- 1 km warmed-down
5’15 5’11 5’07 5’06 5’02 5’00 4’58 4’55 4’57 4’51 4’45 4’37
 FRIDAY - 01.12.2006 (REST)
 SATURDAY - 02.12.2006 (Tempo Run)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed:
  Notes: 		P11-P10-P9-P11, Putrajaya
6.40 AM
10.6 km
55 min 28 sec PR!
5.14 min/km & 11.53 km/hrs
Very tough (hilly) route!! Plan to run at this route more often.
 SUNDAY - 03.12.2006 (REST)
  Total mileage for the week was 31.0 km.

 Posted by: ZulAzlan
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