First race entered for 2009

Tempo interval (5x1000m)

Warmup 2km

Split time
1. 6:08 / 2:19
2. 6:34 / 3:16
3. 6:07 / 2:46
4. 6:29 / 2:07
5. 6:28


warmdown 1 km

Tempo interval (6x1000m)

Warmup 1km

Split time
1. 6:25 / 1:59
2. 6:12 / 2:03
3. 6:50 / 2:25
4. 6:29 / 2:12
5. 6:53 /3:15
6. 6:07

warmdown 1 km

Adidas Response Cushion 18

Bought it today at The Garden. Retail price is RM320.00 but got a 20% discount (RM263.00)
It felt softer than my inspire 4 since its a neutral cushion and lighter too. Maybe i'll get another pair of mizuno Inspire 5 or NB 1063 for everyday training and use the adidas for speed work or racing shoes.

Fitness review

RHR : 54
Weight : 174 lbs

At the moment i'm trying a structure program to achieved my target
of completing a 10k race in 65 minutes or better.

Mon - Recovery run (target pace - none distance : 4-6km) / rest

Tues - Tempo interval 6x 1000m (target pace : 6m 45s
Recovery - 200m in 120s)

Wed - Easy run (target pace - 7:30/km distance : 8 km)

Thu - VOmax Session 8 x 500m (target pace - 3:00 Recovery - 1:30)
or Speed Session 10 x 200m (target pace - 60s Recovery - 1:30)

Fri - morning : Rest Evening : Badminton

Sat - Recovery run (target pace - none distance : 4-6km) / rest

Sun - Long run (target pace - none distance : 12 - 18km)
or Tempo Run (target pace : 6:30 Distance : 3-5km)

VOmax session(8 x 500m)

500m split
2:37/2:51/2:39/2:37/2:35/2:45/2:38/2:48
3 minute recovery in between

Will try to decrease the recovery time gradually to 1 minutes and
increase the pace for each rep to 2:30.

Speed session(10 x 200m)

Starting a speed session to improve maximal speed

200m split
56s / 63s / 57s / 56s / 58s / 58s / 57s / 58s / 58s / 60s
200m recovery in between