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

VOmax session(6 x 500m)

500m split
2:45/2:49/2:41/2:49/2:41/2:47
3 minute recovery in between

VOmax Session (4x500m)

Today i'll start doin some VOmax session in order to up my current pace. My target is to run 10km in 60 minutes which translate to 6min/km pace.


500m split
2:47/2:37/2:43/2:35
3 minute recovery in between

8.5km Easy (1.7km x 5 lap)

Split (1.3km flat / 420 hill )
Lap 1 : 9:14/3:04
Lap 2 : 9:02/3:04
Lap 3 : 9:32/3:20
Lap 4 : 9:32/3:23
Lap 5 : 9:32/2:49

Average lap : 12:31
Average pace : 7:22/km
Total time : 1H 02m 36s

11.9km LSD (1.7km x 7 lap)

Split (1.3km flat / 420 hill )
Lap 1 : 10:04/3:19
Lap 2 : 9:39/3:21
Lap 3 : 9:58/3:29
Lap 4 : 10:23/3:09
Lap 5 : 10:09/3:24
Lap 6 : 9:55/3:29
Lap 7 : 11:04/3:53

Average lap : 13:40
Average pace : 8:02/km
Total time : 1H 35m 45s

8.5km Easy (1.7km x 5 lap)

split (1.3km flat + 420m hill)

Split time
Lap 1 : 9:15 / 3:13
Lap 2 : 9:27 / 3:10
Lap 3 : 9:32 / 3:18
Lap 4 : 10:02 / 3:37
Lap 5 : 9:44/ 2:58

Average lap : 12:53
Total Time : 1H 4m 23s
Average Pace : 7:34m/km

17 km LSD (1.7km x 10 lap)

Split
Lap 1 : 12m 47s
Lap 2 : 13m 02s
Lap 3 : 13m 12s
Lap 4 : 12m 43s
Lap 5 : 13m 23s
Lap 6 : 12m 53s
Lap 7 : 13m 10s
Lap 8 : 13m 24s
Lap 9 : 13m 29s
Lap 10 : 13m 30s

Average lap : 13m 07s
Total time : 2H 11m 36s
Average pace per km : 7m 44s

Badminton and Running

A few of my friends invite me to play badminton with them a few week back and since then i play with them once every week. I thought all my running before will help me cope with the demand of playing continuously buy boy was i wrong. By the time i finished my first set my lung is on fire and my leg is wobbly. It was definitely a different thing altogether. In running one tries mostly to maintain an optimum speed over a known distance with a repetitive set of movement. But in badminton you are using all your body upper and lower with unpredictable movement which is sideway, forward, backward, jumping and all sort pathetic movement to retrieve the shuttlecock.
My body was sore and i have miss my running for 3 days.But by the third week my body began to adapt and more importantly i think my running has improved a lot. My guess is the badminton session do play a part in my VOmax improvement and strengthen my knee and calf. My current pace right now is around 6.5 min per km. Hopefully i can go faster.

Fitness review

Its been a while since i last checked my RHR and weight. To my suprise both went down.
My latest RHR and weight is 51 bpm and 180 lbs. Well it is to be expected i guess since i've
been increasing my pace in training recently. Anyway i havent enter any race yet for the year 2009. Maybe in Feb or March. Anyway CNY is around the corner. So its holiday for me also.

Daily Training 220109 (Easy)

Venue : Taman Cempaka BBB

Start : 7.00 am
Distance : 6.6km
Time : 47.5min
Ave. Pace : 7.19min/km
Ave. Speed : 8.33km/hour