Training (03/31 - 04/06)

2014/03/31

• Evening Swim 1.5km @ Kuala Lumpur Swimming Complex, Bandar Tun Razak
  
  1. Freestyle Swim - 0.5km x 3
     1.5km | 00:49:48 | 03:20/100m
     0.5km Splits @ 16:43 16:28 16:36
  Today my body is very tired, just try to complete 1.5km endurance swim, slow down when breathing not well, surpricingly did my personal best timing, first time make it below 50min.

2014/04/01

• Evening Run 6.45km @ Desa Parkcity, Kuala Lumpur
  
  1. Recovery Run - 2.15km x 3
     6.45km | 00:39:17 | 06:06/km
     2.15km Splits @ 13:28 13:04 12:44

2014/04/02

• Evening Run 7.81km @ Desa Parkcity, Kuala Lumpur
  
  1. Easy Run - 2.15km, 5.66km
     7.81km | 00:42:44 | 05:29/km
     Split Time @ 12:58 29:46

2014/04/03

• Rest

2014/04/04

• Morning Run 7.33km @ Taman Bukit Permai, Cheras - Taman Saga, Ampang
  
  1. Easy Run - 7.33km
     7.33km | 00:38:35 | 05:16/km

2014/04/05

• Morning Run 7.6km @ Kampung Pandan Track, Kampung Pandan
  
  1. Warm Up - 1.2km
     1.2km | 00:09:26 | 07:53/km
  2. Interval Run - 800m in 05:00 x 5, 800m in 4:30 x 5
     800m Splits @ 03:25 03:11 03:02 02:59 03:00
     800m Splits @ 03:09 DNF DNS DNS DNS
  3. Warm Down - 1.2km
     1.2km | 00:10:34 | 08:50/km
  Just by maintaining 3min run time with 2min rest time already killing me.
• Evening Run 20.32km @ Lake Garden - Sri Hartamas
  
  1. Long Run - 10.16km x 2
     20.32km | 02:04:14 | 06:07/km
     10.16km Splits @ 58:46 65:28
  Only one word to describe me now - "tired". Last 1km up hill chooce to walk until traffic light.

2014/04/06

• Morning Run 20.32km @ Lake Garden - Sri Hartamas
  
  1. Long Run - 10.16km x 2
     20.32km | 01:58:00 | 05:49/km
     10.16km Splits @ 61:01 56:59
  10q Cari Runners for pacing, complete my back to back training.

Weekly Statistics:

• Swim - 1.5km
• Run - 69.83km

Training Plan: