Week 9 (9July07-15July07)

9July07 (Mon)- REST/ Puasa ganti #6

10July07 (Tue)- Run session 4km warm up
Fartlek 15mins (7laps)= 2.8km
400m sprint x3 =1.2km
warm down=1.2km
Rowing 12km steady state
evening run: 4km warm up
2km x3 =6km
(1) 11:30
(2)11:25
(3) 11:40

11July07 (Wed)- Rowing 4km
Ergo 60mins, split 2:24.5

12July07 (Thurs)- Easy run 2km warm up
Running drills
Swim
Rowing 8km

13July07 (Fri)- REST

14July07 (Sat)- Long ride: Bt14-Semenyih-Bt14
total dist: 80km
Rowing 12km

15July07 (Sun)- Long run 12km (easy pace)
duration: 1hour 12min
Rowing 8km
Gym workout: explosive

Total run milleage: 32km