TRAINING LOG - DECEMBER 2006
 MONDAY, DECEMBER 11, 2006
TRAINING LOG - WEEK 49
(04 Dec - 10 Dec 2006)

 MONDAY - 04.12.2006 (Recovery Run)
  Where:
  When:
  Total Distance
  Timing:
  Avg Pace & Speed: 		Office’s Gym
12.30 PM
5 km
34 min 36 sec
6.55 min/km & 8.17 km/hrs
 TUESDAY - 05.12.2006 (Long Run)
  Where:
  When:
  Total Distance
  Timing:
  Avg Pace & Speed:
  Workout:
 
 
  Split Times:
 		 Office’s Gym
12.30 PM
15 km
1 hrs 13 min 11 sec (13 km)
5.38 min/km & 10.73 km/hrs
- 1.5 km warmed-up
- 13 km relex pace
- 0.5 km warmed-down
5’59 5’53 5’50 5’48 5’41 5’40 5’37 5’36
5’30 5’28 5’24 5’22 5’17
 WEDNESDAY - 06.12.2006 (Recovery Run)
  Where:
  When:
  Total Distance
  Timing:
  Avg Pace & Speed: 		Office’s Gym
12.45 PM
6 km
36 min 41 sec
6.07 min/km & 9.77 km/hrs
 THURSDAY - 07.12.2006 (5 KM Time Trial)
  Where:
  When:
  Total Distance
  Timing:
  Avg Pace & Speed:
  Workout:
 
 
  Split Times: 		Office’s Gym
12.45 PM
8 km
23 min 11 sec (5 km) PR!
4.38 min/km & 12.73 km/hrs
- 2 km warmed-up
- 5 km time trial
- 1 km warmed-down
4’52 4’43 4’38 4’33 4’23
 FRIDAY - 08.12.2006 (REST)
 SATURDAY - 09.12.2006 (Cross Training)
  Where:
  When:
  Workout: 		Home
7.30 AM
30 min easy cycling
 SUNDAY 10.12.2006 (Tempo Run)
  Where:
  When:
  Total Distance
  Timing:
  Avg Pace & Speed: 		P11-P10-P9-P11, Putrajaya
6.10 PM
6.1 km
29 min 41 sec PR!
4.53 min/km & 12.23 km/hrs
  Total mileage for the week was 40.1 km.

 Posted by: ZulAzlan
 TUESDAY, DECEMBER 19, 2006
TRAINING LOG - WEEK 50
(11 Dec - 17 Dec 2006)

 MONDAY - 11.12.2006 (REST)
 TUESDAY - 12.12.2006 (Endurance Run)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed:
  Workout:
 
 		 Office’s Gym
1.00 PM
7.5 km
32 min 01 sec (6 km)
5.20 min/km & 11.33 km/hrs
- 1 km warmed-up
- 6 km relex pace
- 0.5 km warmed-down
 WEDNESDAY - 13.12.2006 (REST)
 THURSDAY - 14.12.2006 (10 KM Time Trial)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed:
  Workout:
 
 
  Split Times:
 		 Office’s Gym
1.00 PM
13 km
47 min 39 sec (10 km) PR!
4.46 min/km & 12.47 km/hrs
- 2 km warmed-up
- 10 km fast pace
- 1 km warmed-down
5’03 4’54 4’53 4’50 4’47 4’43 4’41 4’39
4’35 4’30
 FRIDAY - 15.12.2006 (REST)
 SATURDAY - 16.12.2006 (Cross Training)
  Where:
  When:
  Workout: 		Home
7.20 AM
20 min easy cycling
 SUNDAY 17.12.2006 (Long/Hill Run)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed:
  Workout:
 
 
  Split Times:
 
  Notes:
 		 Taman Putra Perdana
6.50 AM
17.5 km
1 hrs 25 min 07 sec (15 km) PR!
5.40 min/km & 10.67 km/hrs
- 1 km warmed-up
- 10 Laps (15 km) moderate pace
- 1 Lap (1.5 km) warmed-down
8’07 8’07 8’10 8’13 8’27 8’41 8’43 8’51
9’02 8’42
Paced with Zul Hisham from laps 6 until end.
  Total mileage for the week was 38.0 km.

 Posted by: ZulAzlan
 MONDAY, DECEMBER 25, 2006
TRAINING LOG - WEEK 51
(18 Dec - 24 Dec 2006)

 MONDAY - 18.12.2006 (REST)
 TUESDAY - 19.12.2006 (Cross Training)
  Where:
  When:
  Workout: 		Home
8.30 AM
40 min easy cycling
 WEDNESDAY - 20.12.2006 (5 KM Time Trial)
  Where:
  When:
  Total Distance:
  Timing:
 
  Avg Pace & Speed:
  Workout:
 
 
  Split Times: 		Office’s Gym
12.30 PM
10 km
22 min 57.26 sec (5 km) PR!
(Last PR - 23’13 on 13.10.2006)
4.35 min/km & 12.83 km/hrs
- 3 km warmed-up
- 5 km fast pace
- 2 km warmed-down
4’41 4’39 4’37 4’33 4’25
 THURSDAY - 21.12.2006 (Cross Training)
  Where:
  When:
  Workout: 		Home
12.00 PM
20 min easy cycling
 FRIDAY - 22.12.2006 (1 Lap Time Trial)
  Where:
  When:
  Total Distance:
  Timing:
 
  Avg Pace & Speed:
  Workout:
 
 		 Taman Putra Perdana
7.30 AM
6 km
6 min 20.61 sec (1.5 km) PR!
(Last PR - 6’46 on 25.05.2006)
4.13 min/km & 13.57 km/hrs
- 2 Laps (3 km) warmed-up
- 1 Lap (1.5 km) fast pace
- 1 Lap (1.5 km) warmed-down
 SATURDAY - 23.12.2006 (REST)
 SUNDAY - 24.12.2006 (Tempo Run)
  Where:
  When:
  Total Distance:
  Timing:
 
  Avg Pace & Speed:
  Workout:
 
  Split Times: 		Taman Putra Perdana
7.20 AM
12 km
55 min 19.08 sec (10.5 km) PR!
(Last PR - 55’37 on 11.11.2006)
5.16 min/km & 11.47 km/hrs
- 1 Lap (1.5 km) warmed-up
- 7 Laps (10.5 km) fast pace
7’48 7’54 7’47 7’51 7’58 8’04 7’52
  Total mileage for the week was 28.0 km.

 Posted by: ZulAzlan
 THURSDAY, JANUARY 4, 2007
TRAINING LOG - WEEK 52
(25 Dec - 31 Dec 2006)

 MONDAY - 25.12.2006 (Easy Run)
  Where:
  When:
  Total Distance:
  Note: 		P11, Putrajaya
6.00 PM
3 km
Easy run with Ashmann
 TUESDAY - 26.12.2006 (REST)
 WEDNESDAY - 27.12.2006 (Tempo Run)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed:
  Workout:
 
 
  Split Times:
 		 Office’s Gym
12.30 PM
13 km
50 min 05.29 sec (10 km)
5.01 min/km & 11.97 km/hrs
- 1.5 km warmed-up
- 10 km fast pace
- 1.5 km warmed-down
5’17 5’10 5’08 5’05 5’02 4’59 4’58 4’55
4’52 4’36
 THURSDAY - 28.12.2006 (Long Run)
  Where:
  When:
  Total Distance:
  Timing:
  Avg Pace & Speed:
  Workout:
 
 
  Split Times:
 		 Office’s Gym
12.20 PM
17 km
1 hrs 21 min 05 sec (15 km) PR!
5.24 min/km & 11.2 km/hrs
- 1 km warmed-up
- 15 km moderate pace
- 1 km warmed-down
5’42 5’40 5’38 5’33 5’30 5’27 5’28 5’24
5’24 5’21 5’22 5’19 5’15 5’10 4’47
 FRIDAY - 29.12.2006 (5 KM Time Trial)
  Where:
  When:
  Total Distance:
  Timing:
 
  Avg Pace & Speed:
  Workout:
 
 
  Split Times: 		Office’s Gym
12.20 PM
7.5 km
22 min 37.09 sec (5 km) PR!
(Last PR - 22’57.26 on 20.12.2006)
4.31 min/km & 12.97 km/hrs
- 2 km warmed-up
- 5 km fast pace
- 0.5 km warmed-down
4’36 4’34 4’32 4’29 4’23
 SATURDAY - 30.12.2006 (REST - Segamat)
 SUNDAY - 31.12.2006 (REST - Aidil Adha)
  Total mileage for the week was 40.5 km.

 Posted by: ZulAzlan
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