22 July 2008

Date: 22nd July 2008
Time : 7.15am
Venue: Woodlands Stadium -- Admiralty Road West (Small Loop)
Training : 9km Steady Tempo / 44min
Shoe: Nike Free Everyday

18 July 2008

Date: 18th July 2008
Time: 6.50am
Venue: Didi's house -- Admiralty Road West
Training: 50min easy run
Shoe: Nike Air Vomero 3+

17 July 2008

Date : 17 July 2008
Time: 5.45pm
Venue: Nanyang Polytechnic Stadium
Training:

a) 3.2km warmup
b) 300m * 5 , 200m * 4
- 51.21s , 2.05min
- 52.12s , 2.05min
- 54.72s , 2.05min
- 55.93s , 6.09min
- 56.16s , 4min

- 35.80s , 2.21min
- 35.02s , 2.21min
- 35.52s , 2.22min
- 35.25s , 2min
c) 3 rounds soccer field warm down

Shoe: Nike Lunar Racer

16th July 2008

Date: 16th July 2008

Session 1
Time: 6.20am
Venue: Woodlands -- Admiralty West Road (Small Loop)
Training: 50min easy run
Shoe: Nike Free Everyday

Session 2
Time: 4.45pm
Venue: NYP stadium
Training:
a) 3.4km warm up
b) 9 * 80m uphill sprints
- 16.28 , 52.59
- 16.14 , 55.53
- 16.09 , 58.25
- 15.57 , 55.36
- 15.27 , 57.50
- 15.08 , 56.65
- 15.02 , 57.96
- 14.90 , 57.38
- 15.71
c) 1.4km warm down

11 july 2008

Date : 11th July 2008
Time: 4.45pm
Venue: NYP
Training :
1.6km warm up
600 * 5sets
- 2.26min, 1.55min
- 2.32min, 2.03min
- 2.25min, 1.42min
- 2.28min, 1.23min
- 2.29min

Shoe: Nike Katana Cage III

10 July 2008

Date: 10th July 2008
Time: 5.45pm
Venue: NYP stadium -- Pierce Reservoir
Training: 85min long run
Shoe: Nike Lunar Trainer

9th July 2008

Date: 9th July 2008
Time: 6.40am
Venue: Woodlands Stadium
Training: 25min easy run
Shoe: Mizuno Creation 8

7th July 2008

Date: 7th July 2008
Time: 4.30pm
Venue: NYP Stadium
Training:
1. 2 rounds 1.6km loop (3.2km)
2. 200m * 6 recovery approx 2min 20sec, walking 200m
- 35s
- 34s
- 34s
- 34s
- 35s
- 34s
3. 100m * 4
4. 2 rounds 1.6km loop (3.2km)

Shoe: Nike Katana Cage III

3rd June 2008

Date : 3rd June 2008
Time: 6pm
Venue: NYP Stadium
Training: 1.6km *2 warm up jog (21min)
600m @ 1.52min pace lane 4 * 4 sets
Shoe: Nike Free Everyday
Feeling: My quads are feeling a little sore from yesterday's run. Nevertheless, manage to complete today's run without much trouble with Diana. Today my main purpose is to run with Diana and pace her through her training and to supervise Kethy in her training.
First tryout wearing Nike Free Everyday, feels like a normal trainer. It was a much improved version off the first Nike Free i tested when it first launched. I love the cushion it offers and the smooth heel to forefoot transition during the run.

2nd July 2008

Date: 2nd July 2008
Time: 6pm
Venue: NYP Stadium
Training 1: 20 rounds track
Time: 45min

Training 2 : 1.6km warmup
10 x 400m (1.55min +- 3sec) Lane 2

Total Distance: 13km
Shoe: Nike Zoom Air Vomero 3+ (New)