Training Log Archive: stevenleongIn the 7 days ending Nov 4, 2012:
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Sunday Nov 4, 2012 #
5 AM
Running long 2:16:13 [4] 20.24 km (6:44 / km)
ahr:150 max:170
Bkt Aman to Petronas Sri Hartamas LSD with Mee & San.
We try split to 4 x 5k different pace.
5k/7:00, 5k/6:30, 5k/6:00, 5k/5:30
But result out as run in Double Hill here is :
5k/7:00, 5k/6:45, 5k/6:30, 5k/6:00
Last 5k cant manage to continue overall with 6.00 pace. Too tired, need walk & run at last 2km. Overall, i am very happy finally i have guide to follow after a year start running in blind way, no method at all.
We try split to 4 x 5k different pace.
5k/7:00, 5k/6:30, 5k/6:00, 5k/5:30
But result out as run in Double Hill here is :
5k/7:00, 5k/6:45, 5k/6:30, 5k/6:00
Last 5k cant manage to continue overall with 6.00 pace. Too tired, need walk & run at last 2km. Overall, i am very happy finally i have guide to follow after a year start running in blind way, no method at all.
Thursday Nov 1, 2012 #
6 PM
Running 40:00 [5] **** 6.41 km (6:14 / km)
ahr:159 max:179
TP TEST.
During 40minutes, first warm up 15min slow jog with 4 x 30second fast run. Second part, run 5km as fast as i can.
Result : 00:28:22 Third part warm down slow jog 10minutes
First time do TP test run a 5km as fast as i can. Too fast at beginning, resulting pancit at ard 3km.
During 40minutes, first warm up 15min slow jog with 4 x 30second fast run. Second part, run 5km as fast as i can.
Result : 00:28:22 Third part warm down slow jog 10minutes
First time do TP test run a 5km as fast as i can. Too fast at beginning, resulting pancit at ard 3km.