Week 1 (7 - 13/1) 2 (14 - 20/1)

Track repeats 5 8.13 163 5

Tempo run 9 7.24 80 11

long run 13 13.02 100 15

27 28.39 105 31

5 (4 - 10/2) 6 (11 - 17/2)

Track repeats 5 7.67 153 5

Tempo run 9.5 9.1 95.8 11

long run 20 20 100.0 22

34.5 36.77 107 38

9 (4 - 10/3) 10 (11 - 17/3)

Track repeats 5 7.99 160 5

Tempo run 9.5 8.7 91.6 16

long run 20 20 100.0 24

34.5 36.69 106 45

13 (1 - 7/4) 14 (8 - 14/4)

Track repeats 5 0 5

Tempo run 13 0.0 11

long run 32 0.0 21

50 0 0 37

Track repeats

Tempo run

long run

** Run to inspire 14/4/19 SDK

** KULTRA 2/3/10 ???

MP at 7:41
Short Tempo @ 6:50
Long Tempo @ 7:09
Mid Tempo @ 7:00
 2 (14 - 20/1) 3 (21 - 27/1) 4 (28 - 3/2)

6.08 122 5 7.5 150 5 3.63 73

9.59 87 11 9.5 86 9.5 7.5 79

15 100 16 16.01 100 17 17.01 100

30.67 99 32 33.01 103 31.5 28.14 89

6 (11 - 17/2) 7 (18 - 24/2) 8 (25 - 3/3)

5 100 5 7 140 5 7.96 159

10.69 97.2 13 11.5 88.5 9.5 9.56 100.6

22 100.0 16 16.29 101.8 24 24.5 102.1

37.69 99 34 34.79 102 38.5 42.02 109

10 (11 - 17/3) 11 (18 - 24/3) 12 (25 - 31/3)

7.99 160 5 7.43 149 5 0

16.3 101.9 11 10.21 92.8 16 0.0

0 0.0 30 30 100.0 21 0.0

24.29 54 46 47.64 104 42 0 0

14 (8 - 14/4) 15 (15 - 21/4) 16 (22 - 28/4)

0 5 0 5 0

0.0 9.5 0.0 5 0.0

0.0 13 0.0 42 0.0

0 0 27.5 0 0 52 0 0

** Run to inspire 14/4/19 SDK - HM

** KULTRA 2/3/10 ???

MP at 7:41
Short Tempo @ 6:50
Long Tempo @ 7:09
Mid Tempo @ 7:00
 20 25.34 127

40.5 33.83 84

61 61.04 100
121.5 120.21 99

20 27.63 138

43 40.85 95

82 82.79 101
145 151.27 104

20 23.41 117

52.5 35.21 67

95 50 53
167.5 108.62 65

20 0 0

38.5 0 0

108 0 0
166.5 0 0

134 76.06 57

285 132.79 47 LSD

0
Week 1 (10 - 16/6) 2 (17 - 23/6)

Track repeats 5 5

Tempo run 9 11

long run 13 15
27 31

5 (8 - 14/7) 6 (15 - 21/7)

Track repeats 5 5

Tempo run 9.5 0.0 11

long run 20 0.0 22

34.5 38

9 (5 - 11/8) 10 (12 - 18/8)

Track repeats 5 5

Tempo run 9.5 16

long run 20 0.0 24

34.5 45

13 (2 - 8/9) 14 (9 - 15/9)

Track repeats 5 5

Tempo run 13 0.0 11

long run 32 0.0 21

50 37

Track repeats

Tempo run

long run

** Run to inspire 14/4/19 SDK

** KULTRA 2/3/10 ???

MP at 7:41
Short Tempo @ 6:50
Long Tempo @ 7:09
Mid Tempo @ 7:00
 2 (17 - 23/6) 3 (24 - 30/6) 4 (1 - 7/7)

5 5

11 9.5

16 17
32 31.5

6 (15 - 21/7) 7 (22 - 28/7) 8 (29 - 4/8)

5 5

0.0 13 0.0 9.5 0.0

0.0 16 0.0 24 0.0

34 38.5

10 (12 - 18/8) 11 (19 - 25/8) 12 (26 - 1/9)

5 5

0.0 11 0.0 16 0.0

0.0 30 21 0.0
46 42

14 (9 - 15/9) 15 (16 - 22/9) 16 (23 - 29/9)

5 5

0.0 9.5 0.0 5

0.0 13 0.0 42
27.5 52

** Run to inspire 14/4/19 SDK - HM

** KULTRA 2/3/10 ???

MP at 7:41
Short Tempo @ 6:50
Long Tempo @ 7:09
Mid Tempo @ 7:00
40.5 0 0

61 0 0

43 0 0

82 0 0

52.5 0 0

95 0 0

38.5 0 0

108 0 0

134 0 0

285 0 0 LSD
0
KM Pace Time Milestone KM
1 0:08:30 0:08:30 Start - Slow *5:00 a.m 1
2 0:08:30 0:17:00 2
3 0:08:30 0:25:30 Masjid KK 3
4 0:08:30 0:34:00 4
5 0:08:30 0:42:30 Yayasan Sabah 5
6 0:08:00 0:50:30 6
7 0:08:00 0:58:30 7
8 0:08:00 1:06:30 Masuk UMS 8
9 0:08:00 1:14:30 9
10 0:08:00 1:22:30 10
11 0:08:00 1:30:30 11
12 0:08:00 1:38:30 12
13 0:08:00 1:46:30 13
14 0:08:00 1:54:30 Keluar UMS 14
15 0:08:00 2:02:30 Shell Sulaman 15
16 0:07:30 2:10:00 Anjung Selera - Uptempo 16
17 0:07:30 2:17:30 17
18 0:07:30 2:25:00 18
19 0:07:30 2:32:30 19
20 0:07:30 2:40:00 20
21 0:07:30 2:47:30 Finish - Strong *7:47:30 a.m

Avg Pace 0:07:59 HM Reporting time 4:00 a.m KM

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
 Pace Time KM Pace Time KM Pace Time
0:07:41 0:07:41 21 0:08:00 2:43:34 40 0:07:41 5:11:27
0:07:41 0:15:22 22 0:07:41 2:51:15 41 0:07:41 5:19:08
0:08:00 0:23:22 23 0:07:41 2:58:56 42 0:07:41 5:26:49
0:07:41 0:31:03 24 0:08:00 3:06:56 0:07:47
0:07:41 0:38:44 25 0:07:41 3:14:37
0:08:00 0:46:44 26 0:07:41 3:22:18
0:07:41 0:54:25 27 0:08:00 3:30:18
0:07:41 1:02:06 28 0:07:41 3:37:59
0:08:00 1:10:06 29 0:07:41 3:45:40
0:07:41 1:17:47 30 0:08:00 3:53:40
0:07:41 1:25:28 31 0:07:41 4:01:21
0:08:00 1:33:28 32 0:07:41 4:09:02
0:07:41 1:41:09 33 0:08:00 4:17:02
0:07:41 1:48:50 34 0:07:41 4:24:43
0:08:00 1:56:50 35 0:07:41 4:32:24
0:07:41 2:04:31 36 0:08:00 4:40:24
0:07:41 2:12:12 37 0:07:41 4:48:05
0:08:00 2:20:12 38 0:07:41 4:55:46
0:07:41 2:27:53 39 0:08:00 5:03:46
0:07:41 2:35:34

Pace Time KM Pace Time KM Pace Time

0:07:41 0:07:41 21 0:07:41 2:41:21 40 0:07:41 5:07:20
0:07:41 0:15:22 22 0:07:41 2:49:02 41 0:07:41 5:15:01
0:07:41 0:23:03 23 0:07:41 2:56:43 42 0:07:41 5:22:42
0:07:41 0:30:44 24 0:07:41 3:04:24 0:07:41
0:07:41 0:38:25 25 0:07:41 3:12:05
0:07:41 0:46:06 26 0:07:41 3:19:46
0:07:41 0:53:47 27 0:07:41 3:27:27
0:07:41 1:01:28 28 0:07:41 3:35:08
0:07:41 1:09:09 29 0:07:41 3:42:49
0:07:41 1:16:50 30 0:07:41 3:50:30
0:07:41 1:24:31 31 0:07:41 3:58:11
0:07:41 1:32:12 32 0:07:41 4:05:52
0:07:41 1:39:53 33 0:07:41 4:13:33
0:07:41 1:47:34 34 0:07:41 4:21:14
0:07:41 1:55:15 35 0:07:41 4:28:55
0:07:41 2:02:56 36 0:07:41 4:36:36
0:07:41 2:10:37 37 0:07:41 4:44:17
0:07:41 2:18:18 38 0:07:41 4:51:58
0:07:41 2:25:59 39 0:07:41 4:59:39
0:07:41 2:33:40
3172.68
661.55 KM Pace Time
100 1 0:14:07 0:14:07
100 2 0:14:07 0:28:14
150 3 0:14:07 0:42:21
285 4 0:14:07 0:56:28
120 5 0:14:07 1:10:35
200 6 0:14:07 1:24:42
136 7 0:14:07 1:38:49
8 0:14:07 1:52:56
1752.55 9 0:14:07 2:07:03
10 0:14:07 2:21:10
1420.13
KM Pace Time
1.6 1.6 0:13:07 0:13:07
0.1 1.7 0:01:00 0:14:07
1.6 3.3 0:13:07 0:27:14
0.1 3.4 0:01:00 0:28:14
1.6 5 0:13:07 0:41:21
0.1 5.1 0:01:00 0:42:21
1.6 6.7 0:13:07 0:55:28
0.1 6.8 0:01:00 0:56:28
1.6 8.4 0:13:07 1:09:35
0.1 8.5 0:01:00 1:10:35
1.6 10.1 0:13:07 1:23:42
0.1 10.2 0:01:00 1:24:42
1.6 11.8 0:13:07 1:37:49
0.1 11.9 0:01:00 1:38:49
1.6 13.5 0:13:07 1:51:56
0.1 13.6 0:01:00 1:52:56
1.6 15.2 0:13:07 2:06:03
0.1 15.3 0:01:00 2:07:03
1.6 16.9 0:13:07 2:20:10
0.1 17 0:01:00 2:21:10