8.1.2010 @ My House - Summit of Hulu Langat @ 7.00am
Total Distance Approximately 9.6km
Result : (Estimated Distance!)
10.49.00 - 10.49.00 (Flat - 1.8km)
11'50.65 - 22'39.65 (Uphill - 1.8km)
07'39.39 - 30'19.04 (Uphill - 1.2km)
3 Minutes Rest
06'57.55 - 37'16.59 (Downhill - 1.2km)
10'52.35 - 48'08.94 (Downhill - 1.8km)
10'33.12 - 58'42.06 (Flat - 1.8km)
this was a great training uphills from my house to menara tinjau at der summit of hulu langat. i was happy that i had made it to der top although very suffered in der entire uphill. as usually using normal speed to der top, already very suffer, imagine if i run high speed in uphills, i will pengsan somewhere. it was great but dangerous to run at bcoz lots of vehicles passing by, in addition der road was uneven and full of rocks, have to be extra careful with it. it is better if we run on weekends rather than weekdays, and to get some pacer is better.
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6.1.2010 @ Lake garden Children Playground @ 6.30pm
9.2km (2.3km x 4)
Result :
12'18.68 - 12'18.68
11'54.25 - 24'12.93
11'48.62 - 36'01.55
11'15.35 - 47'16.90
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5.1.2010 @ Kampung Pandan Sport Complex @ 6.20am
1 Hour of Field Run - 30 Laps (1'00'44.23)
it was great to have CK to run with in this 1 hour field run, we felt very tired after 25 minutes. our pace remained 2 minutes plus per lap for der 1st 20 laps, after that slowly increased der speed. der most exciting moment was der last 10 minutes, we increased der pace to approx. 1 min 45 sec or quicker.
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