Week 8 (02July07-08July07)

2July07 (Mon)- REST/ Puasa ganti #5

3July07 (Tue)- Easy run 4km (22:54)
Easy run 8km (44min)
Speed: 10.9km/h

4July07 (Wed)- Easy run 6.4km (35:04)
Speed:11km/h

5July07 (Thurs)- Tempo run 9.6km (6.4km@11.3km/h)
Flight LBN-KUL 1720 MH2608

6July07 (Fri)- REST

7July07 (Sat)- Easy run 6.4km
Ergo 30min
row water 8km

8July07 (Sun)- PD Pre Race Training
1.5km Swim- 40mins
40km bike-1hour 30
10km run- 57min

TOTAL run milleage: 44.4km