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

Week 7(25Jun07-01July07)

25Jun07 (Mon)- REST/ Squash

26Jun07 (Tue)- Easy run 4km (23:19)
Botanical garden 4 laps (39min)
Swim 50/200/150/100/50

27Jun07(Wed)- Easy run at botanical garden 5laps (47min)
swim 50/500/400/300/200/100/50

28Jun07 (Thurs)- Speedwork 8km
Elevation 1%
4x 800m @ 12.6km/h
with 400 easy jog in between sets

29 Jun07 (Fri)- Easy run 6.4km
Speed: 10.8km/h

30Jun07 (Sat)- REST

01July07 (Sun)- Long Run 17.5km
Duration: 1 hour 54min
swim 500/400/300/200/100
stroke correction

TOTAL run milleage: 50.3km

Week 6 (18Jun07-24Jun07)

18Jun07 (Mon)- REST/ Puasa #4

19Jun07 (Tue)- Easy Run 5loops of botanical garden (48min)
uphill sprint x3

20Jun07 (Wed)- REST/Squash

21Jun07 (Thurs)- REST/ Pack bike

22Jun07 (Fri)- REST/ Travel to Miri

23Jun07 (Sat)- Miri Sprint Triathlon
750m swim, 20km bike, 5km run
6th placing

24Jun07 (Sun)- Miri OD Triathlon
1.5km swim, 40km bike, 10km run
6th placing

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

Week 4 (04Jun07-10Jun07

4Jun07 (Mon)- REST

5Jun07 (Tue)-Easy run
Dist: 8km
Speed: 10km/h
Duration: 48:12
Bike spin 45mins

6Jun07 (Wed)- Bike spin 30mins
Swim 50m x10 sprint

7Jun07 (Thurs)- Bike Spin 45mins
Tempo run 4.8km (35:40)
3.2km warm up+cool down
Speed: 11.3km/h

8Jun07 (Fri)- Bike spin 30mins
Easy run 8km
Speed: 10km/h-10.5km/h
Duration: 47:23

9Jun07 (Sat)- REST/Swim

10Jun07 (Sun)- Long Run 13.5km
Duration: 1hour 29min
swim pyramid+ stroke correction

TOTAL run milleage: 37.5km

Week 3 (28May07-03Jun07)

28May07 (Mon)- REST/ Puasa Ganti #2

29May07 (Tue)- REST/XT

30May07 (Wed)- Easy run 3.6km
Hill Sprintx5

31May07 (Thurs)- Bike spin 1hour

01Jun07 (Fri)- Bike spin 45 min

02Jun07 (Sat)- Bike Spin 30min
Swim pyramid 100/200/300/400/300/200/100

03Jun07 (Sun)- Easy run 3km
Swim stroke correction, easy run 2km


maintenance week, very low milleage

Week 2 (21May07-27May07)

21May07 (Mon)- REST/ PUASA #1

22May07 (Tue)- Easy Run
Dist: 8km (48:30)
Elevation:1%

23May07 (Wed)- Bike Spinning 30min
Swim pyramid 100m/200/300/400/300/200/100m

24May07 (Thurs)- Speedwork
Warm up+cool down: 3.2km
800m x 3 w/jog 400m
Speed: 12.3km/h
Elevation: 1%
Bike Spin: 40mins

25May07 (Fri)- Easy Run
Dist: 8km
Speed: 9.6km/h

26May07 (Sat)- Swim pyramid 100m/200/300/400

27May07 (Sun)- Long Run
Dist: 12.8km (1hr15min)
Speed 9.6km/h
Elevation: 1%
Swim 50m x 5 (stroke correction)

TOTAL MILEAGE
RUN: 35.2km