Training (03/24 - 03/30)

2014/03/24

• Rest

2014/03/25

• Evening Run 4.3km @ Desa Parkcity, Kepong
  
  1. Easy Run - 2.15km x 2
     4.3km | 00:20:34 | 04:48/km
     2.15km Split Time @ 10:12 10:22

2014/03/26

• Evening Swim 1.1km @ Kuala Lumpur Swimming Complex, Bandar Tun Razak
  
  1. Freestyle Interval Swim - 500m, 300m, 200m, 100m
     500m | 00:17:19 | 03:28/100m
     300m | 00:09:52 | 03:18/100m
     200m | 00:06:32 | 03:17/100m
     100m | 00:03:13 | 03:14/100m
  Wanted to do relax swim for legs recovery, but end up doing interval swim.

2014/03/27

• Evening Run 13.47km @ Desa Parkcity, Kepong
  
  1. Easy Run - 5.66km x 2, 2.15km
     13.47km | 01:16:16 | 05:40/km
     Split Time @ 31:56 32:10 12:09
  Actually want to do 4 big loops, but half way right knee pain decide to stop.

2014/03/28

• Night Duathlon 55km @ Putrajaya
  
  1. Easy Run - 10km
     10km | 01:00:07 | 06:01/km
  2. Easy Ride - 40km
     40km | 01:24:00 | 28.57km/h
  3. Easy Run - 5km
     5km | 00:30:15 | 06:03/km
  Very good endurance workout, satisfied.

2014/03/29

• Rest

2014/03/30

• Morning Run 8.4km @ Kampung Pandan Track, Kampung Pandan
  
  1. Warm Up - 1.2km
  2. Interval Run - 800m in 05:30 x 5, 400m in 02:20 x 3, 400m in 02:30 x 2
     800m Split Time @ 03:08 02:59 02:56 02:56 02:57
     400m Split Time @ 01:24 01:25 01:25 01:26 01:23
  3. Warm Down - 1.2km
  Morning group training with Cari Runners PARX teams, I almost forget the feeling of interval run, btw it is a satisfied workout.
• Evening Run 21.6km @ Kampung Pandan Track, Kampung Pandan
  
  1. Medium Long Run - 10.8km x 2
     21.6km | 01:53:29 | 05:16/km
     Split Time @ 54:44 58:44
  This evening plan to do slow pace HM endurance workout as this morning already did a speed workout.
  
  54 loops of 400m. First 27 loops is running in the rain, so wanted to give up after 27 loops, luckily got jack toh come to pace me on the last 17 loops.
  
  Mission complete.

Weekly Statistics:

• Swim - 1.1km
• Bike - 40km
• Run - 62.77km

Training Plan: