Week 5 (11Jun07-17Jun07)

11Jun07 (Mon)-REST/ Puasa Ganti #3

12Jun07 (Tue)- Bike Spin 30min
Easy run 8km
Duration: 46:23
Speed: 10.3km/h
Lunges x100

13Jun07 (Wed)- Easy run 6.4km
Duration: 36min
Speed: 10.7km/h-11km/h
Skipping x1000

14Jun07 (Thurs)- Tempo Run 6.4km
Speed 11.2km/h
Warm up+cool down: 3.2km
(8km in 43:23)

15Jun07 (Fri)- Easy run 5km (28:30) + 1.6km warm down
Speed:10km/h
Elevation 1%

16Jun07 (Sat)- REST

17Jun07 (Sun)- Long run 13.5km
Duration: 1hour24min
Swim pyramid 100/200/300/200/100

TOTAL run milleage: 36.9km