Sunday weekly Report 281208

Total milage :37.4 km
Resting HR : 56 bpm
Weight : 182 lbs

Sunday weekly Report 211208

Total milage :43.4 km
Resting HR : 58 bpm
Weight : 184 lbs

Sunday weekly Report 131208

Total milage :34.8 km
Resting HR : 56 bpm
Weight : 184 lbs

Starting next week theres no more post of daily training. Im using running log to keep track of my daily work out

Daily Training 131208 (Long)

Venue : Taman Cempaka BBB (route 2)

Start : 7.00 am
Distance : 14.3km
Time : 1H 56.25 min
Ave. Pace : 8.13 min/km
Ave. Speed : 7.38km/hour

Daily Training 121208 (Easy)

Venue : Taman Cempaka BBB (route 1)

Start : 7.00 am
Distance : 6.2km
Time : 45.5min
Ave. Pace : 7.33min/km
Ave. Speed : 8.17km/hour

Daily Training 101208 (Easy)

Venue : Taman Cempaka BBB (route 2)

Start : 7.00 am
Distance : 6.6km
Time : 50.33min
Ave. Pace : 7.62min/km
Ave. Speed : 7.86km/hour

Daily Training 091208 (Long Interval)

Venue : Taman Cempaka BBB (route 2)

Set 1
Start : 7.00 am
Distance : 4.4km
Time : 34min
Ave. Pace : 7.72min/km
Ave. Speed : 7.76km/hour

Set 2
Start : 7.40 am
Distance : 3.3km
Time : 25.25min
Ave. Pace : 7.65min/km
Ave. Speed : 7.84km/hour

Sunday weekly Report 071208

Total milage :30 km
Resting HR : 58 bpm
Weight : 184 lbs

Selamat Hari Raya Aidil Adha

Daily Training 061208 (Long)

Venue : Taman Cempaka BBB (route 2)
Start : 7.00 am
Distance : 13.2km
Time : 1H 48.5min
Ave. Pace : 8.22min/km
Ave. Speed : 7.29km/hour

Daily Training 041208 (Easy)

Venue : Taman Cempaka BBB (route 2)
Start : 7.00 am
Distance :5.5km
Time : 42.28 min
Ave. Pace :7.68
Ave. Speed : 7.80

Daily Training 021208 (Easy)

Venue : Taman Cempaka BBB (route 2)
Start : 7.30 am
Distance :6.6km
Time : 56 min
Ave. Pace :8.48
Ave. Speed : 7.07

Daily Training 011208 (speed)

Venue : Taman Cempaka BBB (route 2)
Start : 7.30 am
Distance :5km
Time : 45 min
Ave. Pace : n/a
Ave. Speed : n/a

Alternate pace hard and easy for 4.4 km and 3 set of 200m sprint