This Week Practise 20.07.09 - 23.07.09

When : 23rd July 2009, Thursday
Meeting Point : Lake Garden Children Playground
Route : Lake Garden Loop
Time : 6.30pm
Distance : 7.2km (2.6km + 2.3km + 2.3km)
Target time to achieve : Slow & Easy!

My Split Time :
2.6km - 15'26.95 > 15'26.95
2.3km - 12'22.35 > 27'49.30
Rest - 2'23.60 > 30'12.90
2.3km - 13'45.25 > 43'58.15
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When : 22nd July 2009, Wednesday
Meeting Point : Taman Tasik Permaisuri Carpark (Opposite HUKM)
Route : Taman Tasik Permaisuri Hill (More Than 45 Degree Slope)
Time : 6.30pm
Distance : 100m x 10
Target time to achieve : Sub 23 seconds each set!
Pacer : Kelvin Ng, Pm2

My Split Time :
1.3km - 9'20.43 (Warm Up)
100m - 21.92 (Speed 90%)
100m - 22.03 (Speed 90%)
100m - 22.77 (Speed 90%)
100m - 22.50 (Speed 90%)
100m - 22.37 (Speed 90%)
100m - 22.91 (Speed 90%)
100m - 23.24 (Speed 85%)
100m - 23.32 (Speed 90%)
100m - 22.79 (Speed 90%)
100m - 22.16 (Speed 95%)
1.3km - 9'38.55 (Cool Down)

Pm2 Split Time :
1.3km - 9'20.43 (Warm Up)
100m - 25.01
100m - 23.91
100m - 24.85
100m - 24.56
100m - 24.08
100m - 24.20
100m - 25.52
100m - 25.89
100m - 27.39
100m - 27.05
1.3km - 9'38.55 (Cool Down)

very happy that my timing today was consistent, obviously it was better than yesterday! less suffer than yesterday! although was tired but worth it!
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When : 21st July 2009, Tuesday
Meeting Point : Taman Tasik Permaisuri Carpark (Opposite HUKM)
Route : Taman Tasik Permaisuri Hill (More Than 45 Degree Slope)
Time : 6.30pm
Distance : 100m x10 (Mission Fail!)
Target time to achieve : Speed Training 100m - sub 25 seconds!
Pacer : Kelvin Ng, Pm2

My Split Time :
1.3km - 9'05.38 (Warm Up)
100m - 21.83 (Speed 90%) - Slope
100m - 20.06 (Speed 90%) - Slope
100m - 21.31 (Speed 90%) - Slope
100m - 23.07 (Speed 85%) - Slope
100m - 24.69 (Speed 75%) - Slope
100m - 25.44 (Speed 70% Almost Kong Liao!) - Slope
100m - 22.80 (Speed 95% Cannot Tahan Liao) - Slope
050m - 23.01 (Cool Down) - Flat
110m - 42.15 (Cool Down) - Flat

Pm2 Split Time :
1.3km - 9'05.38 (Warm Up)
100m - 25.35 (Speed) - Slope
100m - 31.53 (Speed) - Slope
100m - 26.29 (Speed) - Slope
100m - 26.08 (Speed) - Slope
100m - 26.85 (Speed) - Slope
100m - 26.91 (Speed) - Slope
100m - 23.62 (Speed) - Slope
050m - 23.54 (Cool Down) - Flat
110m - 42.01 (Cool Down) - Flat

very happy to have kelvin training with me today, else i would be very lazy liao! mission fail again as i promised to do 10 sets of hills run unfortunately we were very suffered like kok liao! hopefully tomorrow can do more and better!

EVERYBODY IS WELCOME TO JOIN US FOR DER SUFFERING TOMORROW!
6.30PM MEET AT PERMAISURI PARK CAR PARK!
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When : 20th July 2009, Monday
Route : Around My House
Time : 6.30pm
Distance : 3.6km (600m x 6)
Target time to achieve : Speed Trial!

My Split Time :
4'08.76 > 4'08.76 (Warm Up)
3'31.37 > 7'40.13 (Warm Up)
2'38.56 > 10'18.69 (Speed Trial)
5'04.03 > 15'22.72 (Recovery Run)
2'52.66 > 18'15.38 (Speed Trial)
4'44'83 > 23'00.21 (Cool Down)

from google my map

der map shows 0.7km

i am not sure der exact distance, hopefully can borrow GPS from somebody so that i can know der exact distance, i think should be less than 0.7km. but i will assume it is 0.6km 1st, i will check it out soon!