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Training Log Archive: Tapsa

In the 31 days ending Dec 31, 2011:

activity

time

miles

Running

12:10:54

97.24

(7:31)

156.5

(4:40)

Gym

3:40:00

Badminton

2:30:00

Swimming

35:00

Total

18:55:54

97.24

156.5

1:30

0:00

» now

Saturday Dec 31, 2011 #

9 AM

Running 54:00 [3] 12.0 km (4:30 / km)

Went to FRIM this morning and Tiina & Lilja and Hanna went to have Canopy Walk. I instead headed to do an uphill training. Did Rover Track (about 5 km) loop three times. First six minutes of the loop is a steep uphill.

Running 18:00 [4] 3.0 km (6:00 / km)

6 PM

Swimming 18:00 [2]

20 x 25 m.

Friday Dec 30, 2011 #

8 AM

Running 58:00 [2] 12.0 km (4:50 / km)

- 1 km warm up (5'30''/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)

Again longer run (16km) on a treadmill. Lately I have managed to do many good trainings!

Running 12:00 [3] 3.0 km (4:00 / km)

Running warm up/down 5:30 [2] 1.0 km (5:30 / km)

Thursday Dec 29, 2011 #

8 AM

Badminton 1:00:00 [3]

Good match, but lost again...

Gym 10:00 [2]

While waiting for my friend to arrive.

Wednesday Dec 28, 2011 #

4 PM

Running warm up/down 5:30 [2] 1.0 km (5:30 / km)

Running 4:00 [3] 1.0 km (4:00 / km)

Running 29:00 [2] 6.0 km (4:50 / km)

This time I felt tired and did a shorter training than planned.

Tuesday Dec 27, 2011 #

7 PM

Running 17:30 [4] 5.0 km (3:30 / km)

1000 m intervals on a treadmill. Split times:

3'40''
3'35''
3'30''
3'25''
3'20''

Between the intervals 2 min break.

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)

Monday Dec 26, 2011 #

10 AM

Swimming 17:00 [3]

Swimming after long time - should do this more often.

7 PM

Gym 30:00 [2]

Sunday Dec 25, 2011 #

9 AM

Running 58:00 [2] 12.0 km (4:50 / km)

- 1 km warm up (5'30''/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)

Longest run (16km) on a treadmill for a long time. Running felt good!

Running 12:00 [3] 3.0 km (4:00 / km)

Running warm up/down 5:30 [2] 1.0 km (5:30 / km)

Saturday Dec 24, 2011 #

7 AM

Running 16:09 [4] 4.2 km (3:51 / km)

Uphill training in the KL Menara Tower hill.

Here are the splits:
2'29''
2'25''
2'21''
2'23''
2'23''
2'25''
2'23'''

Again I tried to keep splits in the range of 2'20''-2'25''. Felt actually pretty good until I did the 7th interval. After that I felt I need to return home and especially to toilet - and fast. So I need to skip the last intervals.

Running warm up/down 14:07 [2] 2.8 km (5:03 / km)

Running 14:28 [2] 2.9 km (4:59 / km)

Thursday Dec 22, 2011 #

Note

Late afternoon flight back home from Singapore.

7 PM

Gym 30:00 [2]

Wednesday Dec 21, 2011 #

Note

All day in Singapore with customers.

Tuesday Dec 20, 2011 #

5 PM

Running 17:30 [4] 5.0 km (3:30 / km)

1000 m intervals on a treadmill. Split times:

3'40''
3'35''
3'30''
3'25''
3'20''

Between the intervals 2 min break.

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)

Monday Dec 19, 2011 #

8 PM

Gym 30:00 [2]

With Tiina and our baby.

Sunday Dec 18, 2011 #

5 PM

Running 43:30 [2] 9.0 km (4:50 / km)

- 1 km warm up (5'30''/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)

Running felt easy!

Running 8:00 [3] 2.0 km (4:00 / km)

Running 5:30 [2] 1.0 km (5:30 / km)

Saturday Dec 17, 2011 #

7 AM

Running 19:13 [4] 4.8 km (4:00 / km)

Uphill training in the KL Menara Tower hill.

Here are the splits:
2'31''
2'23''
2'26''
2'23''
2'23''
2'23''
2'22''
2'22''

Again I tried to keep splits in the range of 2'20''-2'25''. Felt better than previously, but still decided to end after 8th interval (maybe 10 intervals next time) as I felt pretty much done already.

Running 17:30 [2] 3.5 km (5:00 / km)

Running warm up/down 13:56 [2] 2.8 km (4:59 / km)

Friday Dec 16, 2011 #

7 AM

Badminton 45:00 [3]

Tuesday Dec 13, 2011 #

7 AM

Badminton 45:00 [3]

Monday Dec 12, 2011 #

5 PM

Gym 30:00 [2]

Sunday Dec 11, 2011 #

5 PM

Running 43:30 [2] 9.0 km (4:50 / km)

- 1 km warm up (5'30''/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)

Running felt really good!

Running 8:00 [3] 2.0 km (4:00 / km)

Running warm up/down 5:30 [2] 1.0 km (5:30 / km)

Saturday Dec 10, 2011 #

7 AM

Running 17:00 [3] 4.2 km (4:03 / km)

Uphill training in the KL Menara Tower hill.

Here are the splits:
2'24''
2'23''
2'24''
2'29''
2'27''
2'26''
2'27''

I tried to keep splits in the range of 2'20''-2'25'', but was slightly slower. Awful feeling so was not able to do ten intervals, but instead seven.

Running warm up/down 13:45 [2] 2.8 km (4:55 / km)

Running 14:15 [2] 2.4 km (5:56 / km)

Friday Dec 9, 2011 #

7 PM

Gym 30:00 [2]

Still not felt fully healthy.

Thursday Dec 8, 2011 #

Note
(sick)

Felt very tired and bit sick.

Wednesday Dec 7, 2011 #

5 PM

Running warm up/down 5:30 [2] 1.0 km (5:30 / km)

Running 29:00 [2] 6.0 km (4:50 / km)

Running 4:00 [3] 1.0 km (4:00 / km)

- 1 km warm up (5'30''/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)

Tuesday Dec 6, 2011 #

6 PM

Note

Independence day reception at Finnish Embassy.

Monday Dec 5, 2011 #

Gym 30:00 [2]

Training with Tiina in our gym.

Sunday Dec 4, 2011 #

7 AM

Running warm up/down 6:48 [2] 1.3 km (5:14 / km)

Running 37:12 [3] 7.8 km (4:46 / km)

Went to have a training in the KLCC park. Did five laps (1300m/lap) with different speeds. However started the 2nd and 3rd lap bit too fast as I planned to run around 4'50'' / km speed which equals to 6'17'' lap time.

6'17''
5'53''
6'03''
6'15''
6'18''
6'23''

Today it was warmer (=normal) morning than yesterday when running conditions were really nice. Should have started around 06:30 to enjoy a bit cooler conditions.

Saturday Dec 3, 2011 #

7 AM

Running 9:14 [4] 2.4 km (3:51 / km)

Finally I managed to do an uphill training in the KL Menara Tower hill. As this was the first this kind of training for a while I just did five intervals and was testing suitable speeds.

Here are the splits:
2'47''
2'24''
2'22''
2'22''
2'16''

I think the 2'20''-2'25'' seems to be a good speed for multiple intervals. Next time can hopefully do ten intervals.

Running 2:47 [3] 0.6 km (4:38 / km)

Running 25:00 [2] 5.0 km (5:00 / km)

Friday Dec 2, 2011 #

7 PM

Gym 30:00 [2]

Thursday Dec 1, 2011 #

6 PM

Running warm up/down 5:30 [2] 1.0 km (5:30 / km)

Running 29:00 [2] 6.0 km (4:50 / km)

Running 4:00 [3] 1.0 km (4:00 / km)

- 1 km warm up (5'30''/km)
- 3 km (4'50''/km)
- 1 km (4'00/km)
- 3 km (4'50''/km)

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