2nd Week Practice in Decmeber 2009

09.12.09 Lake Garden Children Playground @ 6.30pm
2.3km x 4 (Sub 50 Minutes)

Result :
13'10.09 > 13'10.09
12'50.00 > 26'00.17
12'25.78 > 38'25.95
11'58.28 > 50'22.23
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08.12.09 Jalan Senohong, Taman Pertama @ 7am
200m Hill with 30 degree elevation x 10

Result :
37.58 / 38.49 / 37.88 / 38.81 / 38.76
41.08 / 40.63 / 41.59 / 43.92 / 42.76
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07.12.09 Kampung Pandan Track @ 7am
800m x 6

Result :
WKM (3'20.00 = 4'10/km pace)
3'05.92 / 3'10.15 / 3'13.30 / 3'18.44 / 3'20.53 / 3'22.91

LCK (3'10.00 = 3'58/km pace)
3'02.28 / 3'03.03 / 3'04.31 / 3'12.87 / 3'08.04 / 3'06.19

PRABU (4'30.00 = 5'38/km pace)
4'00.00 / 4'10.00 / 4'17.72 / 4'25.49 / 4'38.06 / 4'51.17