This Week Practise 20.04.09 - 23.04.09

When : 23rd April 2009, Thursday
Meeting Point : Lake Garden Children Playground
Running Route : Lake Garden Loop
Starting Time : 6.30pm
Distance : 2.3km x 5 = 11.5km
Target time to achieve : Slow Run
My Timing : 1'06'28
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When : 22nd April 2009, Wednesday
Meeting Point : Taman Tasik Permaisuri (Opposite of HUKM)
Route : Taman Tasik Permaisuri ('Rojak' Route)
Starting Time : 6.15pm
Distance : 12km (3.6km + 4.2km + 4.2km)
Target time to achieve : Nil

My Split Time :
22'30 > 22'30 - 3.6km (warm up)
17'38 > 40'08 - 4.2km
19'59 > 60'07 - 4.2km (cool down)

had a fantastic speed training today with Uncle Hoi and Mr Lee today! they were incredibly fast like rocket, dun judge der book by its cover! der elder are they, der faster they run! i thought i could juz run 6.5km only, but gaby said follow them so i juz followed only. der distance that i had done is double from what i wanted to do. hehe...
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When : 21st April 2009, Tuesday
Meeting Point : Taman Tasik Permaisuri (Opposite of HUKM)
Route : Taman Tasik Permaisuri (New Route)
Starting Time : 5.30pm
Distance : 18.9km (5km + 5km + 5km +3.9km)
Target time to achieve : Nil

My Split Time :
28'12 - 5km
28'14 - 5km
28'43 - 5km
07'19 - 1.3km
07'15 - 1.3km
08'19 - 1.3km (Cool Down)

1'48'02 - Total

very happy that today chen kwok ran with me in der jungle for 3 times. set a comfortable pace and we manage to run above 15km.
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When : 20th April 2009, Monday
Meeting Point : Taman Tasik Permaisuri (Opposite of HUKM)
Route : Taman Tasik Permaisuri Loop
Starting Time : 6.30pm
Distance : 1.3km x 8
Target time to achieve : recovery run

Result :
61'50 - Liew Chen Kwok
61'51 - Wong Kei Ming

very happy to have chen kwok to pace with, and i was happy to complete 8 loops again with consistent pace. during 3rd and 6th loops, his shoe lace had loosed, so i had to wait for him, so slowly increase back my pace. during 7th loop, Loh joined us and increase his speed at sudden, i had no choice to follow, during 8th loop, we had to increase more speed in order to get best negative split in all loops.