Running Log

Below is my Running Log for the Year 2010 frm January to December

AUGUST 2010


Week 32 - 09/08 - 15/08

Week 31 - 02/08/ - 08/08
Tuesday - 5km / 35:46 mins

MAY 2010

Week 21 - 24/05 - 30/05
Friday - 5km / 31:07mins
Saturday - 42.41km / 6:14:50

Week 20 - 17/05 - 23/05
Tuesday - 5.10km / 1:02:59
Friday - 20.07km / 2:14:52


Week 19 - 10/05 - 16/05
Friday - 5.10km / 29.24 mins

Week 18 - 03/05 - 09/05
Friday - 5.08km / 38.45mins
Sunday - 13.51km / 1:24:00 hours

APRIL 2010
Week 17 - 26/04 - 02/05
Wednesday - 10.01km / 1:02:22
Friday - 5.10km / 39:51 mins
Sunday - 43.03km / 5:09:17

Week 16 - 19/04 - 25/04
Tuesday - 5.11km / 28:32mins
Thursday - 10.01km / 1:02:50 hours

Week 15 - 12/04 - 18/04
Tuesday - 3.44km / 17:20 mins
Wednesday - 5km / 28:52 mins
Friday - 10km / 1:01:19 mins

Week 14 - 05/04 - 11/04
Friday - 5.09km / 30:17 mins

March 2010
Week 13 - 29/03 - 04/04
Wednesday - 5.53km / 35:06 mins
Thursday - 7km / 39:03mins
Saturday - 15km / 1:43:51 hours

Week 12 - 22/03 - 28/03
Monday - ?? / 19.38 mins
Tuesday - ?? / 23:48 mins
Sunday - 5.11km / 28:18 mins


Week 10 - 08/03 - 14/03
Tuesday - 5km / 29:12mins
Wed - 5 hills repeats tasek lama
Thurs - Afternoon run at stadium - 3 loops
Sunday - 21km / 1:58:40 hours (Keriam Half Marathon
 
Week 9 - 01/03 - 07/03
Tuesday - km/ 23:54 mins
Wednesday - 5 hills repeats tasek lama / 34:46 mins
Friday - 5km / 28:44 mins
Saturday - 7km / 48:34mins

February 2010

Week 6 - 08/02 - 14/02
Monday - 5km /30:12min
Wednesday - 5km / 30:20mins and 6.38km / 41.49 mins
Friday - 6.38km / 39:44mins


Week 5 - 01/02 - 07/02
Tuesday - 1.82km / 8:46 mins
Wednesday - 5km / 28:40mins
Friday - 5km / 30:29 mins

January 2010
Week1 - 20.3km 04/01 - 10/01
Tuesday - 10.3km / 1:01:57 hours
Thursday - 5km / 27:59mins
Saturday - 5km / 28:56 mins

Week 2 -  22.12km 11/01 - 17/01
Wednesday - 5km / 29:40mins
Thursday - 1.82km / 10:24mins
Friday - 10.3km / 1:00:03 hours
Saturday - 5km / 33:38 mins

Week 3 - 18/01 - 24/01
Tuesday - 10.4km / 1:01:56 hours
Wednesday - 3.2km
Thursday - 5km / 29:40 mins
Saturday - 9.18km / 59:31 mins

Week 4 - 25/01 - 31/01
Wednesday - 5km / 29:26mins
Satruday - 14.5km / 1:42:38mins

Below is my Running Log for the Year 2009 from January to December. Total run 788.74km



December 2009 - 117.24km

Week 53 - 28/12 - 03/01

Week 52 - 21/12 - 27/12

Week 51 - 14/12 - 20/12

Week 50 - 07/12 - 13/12
Monday, 07/12 - 5.55km/35:07mins
Tueday, 08/12 - 5.55km / 35:18mins
Wednesday, 09/12 - 1/79km / 10:20mins

Week 49 - 30/11 - 06/12
Tuesday - 1.79km / 10:15 mins
Wednesday - 5km / 31:25 mins
Thursday - 5km / 31:12 mins
Friday - 3.82km / 22:03 mins
Saturday - 3.72km / 21:35mins
Sunday - 5km / 25:54mins

November 2009 - 21km


Week 47 - 5km 16/11 - 22/11
Tuesday, 17/11 - 5km / 29:01mins


Week 46 - 7km 09/11 - 15/11
Thursday, 12/11 - 5km / 28:27 mins
Sunday, 15/11 - 2km / 9:43mins


Week 45 - 9km 02/11 - 08/11
Tuesday, 03/11 - 5km / 27:22 mins
Saturday, 07/11 - 4km / 21:11 mins with 5x200m-40 sec


October 2009 - 69.6km

Week 44 - 5km 26/10 - 01/11
Wednesday, 28/10 - 5km / 29:31mins

Week 43 - 7.3km 19/10 - 25/10
Wednesday, 21/10 - 7.3km / 47:22mins


Week 42 - 34.3km 12/10 - 18/10
Tuesday, 13/10 - 7km / 47:48mins
Thursday, 15/10 - 20km /1:57:13 mins
Saturday, 17/10 - 7.3km / 39:46 mins

Week 41 - 23km 05/10 - 11/10
Tuesday, 06/10 - 5km morning trail walk at tasek lama / 58.57 mins
Thursday, 08/10 - 5km / 27:03 mins
Sunday, 11/10 - 13km / 2:04:23 hours offroad/onroad


September 2009 - 90.6km

Week 40 - 41.6km 28/09 - 04/10
Tuesday, 29/09 - 7km / 51:12 mins
Wednesday, 30/09 - 7km / 43:09
Thursday, 01/10 - 5km trail run eagle nest hill tasek lama 43 mins
Saturday, 03/10 - 12km / 1:13:13
Sunday, 04/10 - 10.6 trail run / 2:12:47

Week 39 - 19km 21/09 - 27/09
Tuesday, 22/09 - 7km / 43:25 mins
Wednesday, 23/09 - 7km / 43:59 mins
Satruday, 26/09 - 5km / 29:01 mins


Week 38 - 14/09 - 20/09

Week 37 - 10km 07/09 - 13/09
Wed, 09/09 - 5km Trail walk at eagle nest hill Tasek lama - 50:17:48 mins
Sun, 13/09 - 5km trail walk at nest hill Tasek lama - 47:22:41 mins

week 36 - 20km 31/08 - 06/09
Thurs, 03/09 - 5km Trail walk at eagle nest Tasek lama - 54.59mins
Sat, 05/06 - 15km night run / 1:33:21 hours

August 2009 - 57.35km


Week 35 - 10km 24/08 - 30/08
Sun, 30/08 - 4km / 39.21mins trail walking

Week 34 - 12km 17/08 - 23/08
Tue, 18/08 - 7km / 44mins
wed, 19/08 - 5km / 42:03 mins trail run

Week 33 - 17.6km 10/08 - 16/08
Thurs, 13/08 - 5.6km / 59:08 mins

Week 32 - 17.75km 03/08 - 09/08
Tue, 04/08 - 7.36km / 44:04 mins
Thurs, 06/08 - Bukit Salilah hill climb 5X
Sat, 08/08 - 5.39km / 42:14 mins (Tasek Lama)
July 2009 - 97.02km

Week 27 -  19.1km 29/06 - 05/07
Tue, 30/06 - 14.1km / 1:32:00
Sat, 04/07 - 5km / 36:32mins (brick)


Week 28 - 22.5km 06/07 - 12/07
Tue, 07/07 - 15km / 1:35:00
Thurs, 09/07 - 5km / 26:09mins (brick)
Sat, 11/07 - 2.5km / 14:58 mins

Week 29 - 21.36km 13/07 - 19/07Wed, 15/07 - 11km / 5 hours
Sat, 18/07 - 10.36km / 2:02:30 hours

Week 30 -23.13km 20/07- 26/07Wed, 22/07 - 5km / 37 mins (lazy run)
Thurs, 23/07 - 5km / 1:00 hour
Sat, 25/07 - 13.13km / 3:40 hours

Week 31 - 10.93km 27/07 - 02/08Thurs, 30/07 - 10.93km / 1:05:54 hours

June 2009 - 57.47km

Week 23 - 10.00km (01/06 - 07/06)Sun 07/06 - 10km / 1:13:15

Week 24 - 4.50km (08/06 - 14/06)Sun 14/06 - 4.5km / 36:28 mins (Cabaran Bukit Mentiri)

Week 25 - 19.03km (15/06 - 21/06)Tue 16/06 - 5km / 26:54 mins
Thurs 18/06 - 5km / 26:48mins
Sun 21/06 - 9.03km / 44:45mins (Olympic Day Run)

Week 26 - 23.94km (22/06 - 28/06)Tue 23/06 - 12.54km / 1:19:45 hours
Thurs 25/06 - 5km / 28:44 mins
Sat 27/06 - 6.4km / 35.49 mins

May 2009 - 54.5km

Week 19 - 4.00km (04/05-10/05)Wed, 06/05 - 4km / 20:69 mins

Week 20 - 18.83km (11/05 - 17/05)Tue, 12/05 - 6.19km / 38:40mins
Wed, 13/05 - 7.64km / 44:00 mins
Sun, 17/05 - 5km / 28:32mins

Week 21 - 17.74km (18/05 - 24/05)Tue, 19/05 - 5.97km / 39:17 mins
Sat, 23/05 - 11.77km / 1:12:11 hours

week 22 - 13.93km (25/05 - 31/05)Tue, 26/05 - 8.93km / 56:14mins
Fri, 29/05 - 5km / ???? Morning trail walk at Tasek Lama
April 2009 - 66.01km
Week 14 - 10.00km (30/03 - 05/04)Tue 31/03 - 5km / 29.17mins
Thurs 02/04 - 5km / 28:42mins

Week 15 - 13.52km (06/04 - 12/04)Tue, 07/04 - 7.22km / 41:22mins
Fri, 10/04 - 6.3km / 36:57mins

week 16 - 9.09km (13/04 - 19/04)Tue, 14/04 - 4.09km / 45:37 mins trail running
Thurs, 16/04 - 5km / 27:36 mins

Week 17 - 10.00km (20/04 - 26/04)Wed, 22/04 - 10km/ 56:11 mins

Week 18 - 23.40km (27/04 - 03/05)Tue, 28/04 - 5.22km / 30:07 mins
Wed, 29/04 - 5.75km / 58:46mins
Thurs, 30/04 - 12.43km / 1:17:57 hours

March 2009 - 38.75kmWeek 10 - 16.79km (02/03 - 08/03)Tue, 03/03 - 6.79km / 41:16 mins
Thurs, 05/03 - 10km / 1:02:35 hours

Week 11 - 14.98km (09/03 - 15/03)Tue, 10/03 - 9.98km / 58:21 mins
Thurs, 12/03 - 5km / 26.39mins

Week 12 -6.98kmkm (16/03- 22/03)Sun, 22/03 - 6.98km / 38:19 mins

Week 13 - 0.00km (23/03 - 29/03)

February 2009 - 48.58km

Week 6 - 5.0km (02/02 - 08/02)Wed, 04/02 - 5km / 26:12 mins

Week 7 - 11.11km (09/02 - 15/02)
Tue, 10/02 - 4.05km / 22:21 mins
Sun, 15/02 - 7.06km / 40:51 mins

Week 8 - 13.73km (16/02 - 22/02)
Tue, 17/02 - 7.45km / 45:15 mins
Fri, 20/02 - 3.8km / 24.09 mins
Sat, 21/02 - 2.48km / 13.38 mins

Week 9 - 18.74km (23/02 - 01/03)
Mon, 23/02 - 5km / 28:35 mins
Wed, 25/02 - 3.74km / 23:30 mins
Sun, 01/03 - 10km / 1:05:47 hours


January 2009 - 70.62km
Week 1 - 10.82km (01/01 - 04/01)Thurs, 01/01 - 3.82km / 1:25:28 hours tasek lama
Sun, 04/01 - 1:18:44 hours B.Shahbandar Challenge


Week 2 - 5km (05/01 - 11/01)
Wed, 07/01 - 5km / 27:37 mins

Week 3 - 7.37km (12/01 - 18/01)Sat, 17/01 - 7.37km / 46:59 mins

Week 4 - 17.02km (19/01 - 25/01)
Tue, 20/01 - 12.99km / 1:21:46 hours
Sat, 24/01 - 2.03km / 11:21 mins
5X400m speed run


Week 5 - 30.41km(26/01 - 01/02)
Tue, 27/01 - 9.47km / 56:09 mins
Thurs, 29/01 - 5km / 25:02 mins morning
5km / 27:59 mins afternoon (brick session)
Sat, 31/01 - 10.94km / 1:05:03 Hours


Below is my Running Log for the Year 2008 from January to December.

As of 31st December, my total mileage is 913.50km.

December - 72.48kmweek 49 - 22.44km (1/12 - 7/12)Mon. 1/12/08 - 4.7km/39:36 mins tasek lama
Wed, 3/12/08 - 5.21km / 33:56 mins tasek lama
Fri, 5/12/08 - 2.16km / 45:23 mins tasek lama
Sat, 6/12/08 - 2.24km / 15.54 min
8.13km / 48.24mins


Week 51 - 12.99km (15/12 - 21/12)

week 52 - 13.66km (22/12 - 28/12)Tue, 23/12/08 - 3.82km / 1:24:42 hours tasek lama
Thurs, 25/12/08 - 6.34km / 3:07:33 hours tasek lama
Sun , 28/12/08 - 3.5km / 20:08 mins KK

Week 53 - 5.55km (29/12 - 31/12)
Tue, 30/12/08 - 2.79km / 14:48 mins
2.76km / 14:13 mins


Week 46 - 8.42kmFri, 14/11/08 - 6.42km / 36:46mins
Fri, 14/11/08 - 2km / 9.45 mins

Week 47 - 13.66km (17/11 - 23/11)Mon. 17/11/08 - 5km / 28:18 mins
Sat, 22/11/08 - 3.66km / 24.46mins
Sun, 23/11/08 - 5km / 25:39 mins

Week 48 - 18.30km (24/11 - 30/11)Thurs, 27/11/08 - 3.78km / 28:59 mins tasek lama
Sat, 29/11/08 - 11.80km / 1:11:04 hours
Sun, 30/11/08 - 2.72km / 54:52 mins tasek lama

October - 59.54km

week 40 - 5kmFri, 03/10/08 - 5km / 28:44 mins

week 41 - 9.7kmTue, 07/10/08 - 2km / 9:19 mins
07/10/08 - 1.5km / 8:28 mins
Thurs, 09/10/08 - 1.2km / 7 mins
Sat, 11/10/08 - 5km / 27:46 mins with 5 sets hill sprint
Week 42 - 19.52 kmTue, 14/10/08 - 5km / 24:47 mins
Wed, 15/10/08 - 4.11km / 22:43 mins
Sat, 18/10/08 - 10.41km / 1:01:19 hours

Week 43 - 20.29 kmTue, 21/10/08 - 2km / 9:51 mins
Wed, 22/10/08 - 9.52km / 59:46 mins
Sat, 25/10/08 - 8.77km / 51:43 mins

Week 44 - 5.03kmTue, 28/10/08 - 5.03km / 28.10 mins with 5 hill sprints

September 2008 - 36.46km
Week 36 - 5.42kmFri, 05/09/08 - 5.42km / 30:57 mins

Week 37 - 13.2kmTue, 09/09/08 - 8.02km / 58.49 mins
Fri, 12/09/08 - 5.18km / 29:23 mins

Week 38 - 10.71kmWed, 17/09/08 - 5.56km / 34:16 mins
Fri, 19/09/08 - 5.15km / 30:15 mins

week 39 - 7.13kmWed, 24/09/08 - 7.13km / 43:35 mins

August 2008 - 66.42km

Week 32 - 35.51kmTue, 05/08/08 - 5.51km / 33:03 mins
Thurs, 07/08/08 - 7.00km / 42:34 minsFri, 08/08/08 - 2km
Sun, 10/08/08 - 21Km / 1:56:05 hours

Week 33 - 7.74km
Fri, 15/08/08 - 7.74km / 43.23mins

Week 34 - 10.45km
Mon, 18/08/08 - 5.05km / 29:49 minsFri, 22/08/08 - 5.41km / 31:22mins

Week 35 - 12.72km
Wed, 27/08/08 - 7.28km / 41:47 mins
Fri, 29/08/08 - 2.72km / 15:17 mins
- 2.72km / 13:53 mins

July 2008 - 80.83km

Week 27 - 9.75km
Wed, 02/07/08 - 4.57km / 30:17 mins
Thurs, 03/07/08 - 5.18km / 30:22 mins

Week 28 - 16.61km
Mon, 07/07/08 - 6.61km / 40:35 mins
Sat, 12/07/08 - 10km / 55:51 mins

Week 29 - 7.71km
Fri, 18/07/08 - 7.71km / 44:26 mins

Week 30 - 21.04km
Tue, 22/07/08 - 7.11km / 41:54:23 mins
Wed, 23/07/08 - 2.13km / 11:14 mins + speed run
Thurs, 24/07/08 - 4.25km / 22:51 mins
Sat, 26/07/08 - 7.55km / 43:03 mins
Week 31 - 25.72km
Mon, 28/07/08 - 8.67km / 50:15mins
Fri, 01/08/08 - 5.05 / 28:15 mins
Sat, 02/08/08 - 12km / 1:20:00 mins

June 2008 - 00.00km
No running


May 2008 - 205.27km

Week 19 - 39.73kmTue, 05/05/08 - 12.65km / 1:15:51 hours
Wed, 06/05/08 - 7.57km / 43:59 mins
Sat, 10/05/08 - 19.51km / 2:14:25 hours

Week 20 - 35.86kmTue, 13/05/2008 - 14.86km / 1:35:30 hours
Sat, 17/05/08 - 21km / 2:10:01 hours

Week 21 - 25.69kmTue, 20/05/08 - 5.28km / 30:12 mins5.05km / 26:25 mins
Wed, 21/05/08 - 5.01km / 29:14 mins
Sat, 24/05/08 - 10.35km / 60 mins

Week 22 - 103.99kmTue, 27/05/08 - 10.89km / 1:12:35 hoursWed, 28/05/08 - 5km / 30:52 mins
Thurs, 29/05/08 - 4.1km / 23.57 mins
Sat, 31/05/08 - 84km / 14:15:55 hours

April 2008 - 118.93km

Week 14 - 24.83kmTue, 1/04/08 - 17.21km/1:53:08 hours
Wed, 2/04/08 - 7.62km / 44:31 mins

Week 15 - 22.77kmTue, 8/04/08 - 5.10km / 28:28:60 mins- 4.97km / 28:59:12 mins
Sat, 12/04/08 - 12.70km / 1:33:45 mins
Week 16 - 16.26kmTue, 15/04/08 - 8.21km / 51:11mins
wed,16/04/08 - 8.05km/51:18 mins

week 17 - 33.17kmMon, 21/04/08 - 11.24km / 1:07:21 hours
wed, 23/04/08 - 9.41km / 56:24:73 mins
Thurs, 24/04/08 - 4.78km / 29:56mins
Sat, 26/04/08 - 5km / 32:21:07 mins
sun, 27/04/08 - 2.74km / 23:33:85 mins

Week 18 - 21.9kmTue, 29/04/08 - 12.77km / 1:26:23 hours
Sat, 03/05/08 - 9.13km / 1:01:34 hours

March 2008 - 109.09Km

Week 10 - 8.02kmTue,04/03/08 - 2.67km/13:12mins
Thurs,06/03/08 - 5.35km/26:40mins

Week 11 - 31.91KmTue,11/03/08 - 6.61Km/38:17mins
Wed,12/03/08 - 8.55Km/47:32mins
Sat,15/03/08 - 16.75Km/1:54:29 hours

Week 12 - 32.07kmTue,18/03/08 - 11.75km/1:13:44 hours
Wed,19/03/08 - 7.52km/44:44mins
Sat,22/03/08 - 12.80Km/1:23:20 hours

Week 13 - 37.09kmTue, 25/03/08 - 11.66km/1:11:38 hours
Wed, 26/03/08 - 5.09km/30:22:10 mins
Sat, 29/03/08 - 20.34km/2:15:09 hours

February 2008 - 20:23Km
Week 6 - 0:00Km
rest period


Week 7 - 5:01KmMon, 11/02/08 - 5:01Km/27:40mins

Week 8 - 8:26KmMon, 18/02/08 - 4:16Km/21:46mins
Wed, 20/02/08 - 4:10Km/23:23mins

Week 9 - 6.96KmWed, 27/02/08 - 6.96Km/38:12mins

January 2008 - 63.49Km

Week 1 - 22.82KMMon, 31/12/07 - 7.67Km/44:50mins
Wed, 02/01/08 - 6.62Km/40:50mins
Thur, 03/01/08 - 2.75Km/13:05mins
Sat, 05/01/08 - 5.78Km/32:08mins

Week 2 - 13.41KMWed, 09/01/08 - 13.41Km/1:23:05 hrs

Week 3 - 10.32KMTue, 15/01/08 - 4.09Km/21:14mins
Wed, 16/01/08 - 4.10Km/22:19mins
Sat, 19/01/08 - 2.13Km/11:20mins

Week 4 - 14.89KMTue, 22/01/08 - 4.11Km/21:52mins
Wed, 23/01/08 - 5.52Km/28:31mins
Sun, 27/01/08 - 5.26Km/27:41mins

Week 5 - 2.05KM
November - 80.76km
Week 44 - 11kmSat. 01/11/08 - 11km / 1:10:00 hours

Week 45 - 29.38kmWed, 05/11/08 - 8.38km / 49.48mins
Sun 09/11/08 - 11km / 56:39mins
Sun 09/11/08 - 10km / 1:08:59 hours
Mon, 15/12/08 - 2.79km / 53:51 mins tasek lama
Wed, 17/12/08 - 3.75km / 28:26 mins tasek lama
Fri, 19/12/08 - 2.60km / 49:27 mins tasek lamaSat, 20/12/08 - 3.85km / 1:07:17 hours tasek lama
week 50 - 17.84km (8/12 - 14/12)
Wed, 10/12/08 - 2.49km / 49:58 mins tasek lama
Thurs, 11/12/08 - 3.83km / 29:31 mins tasek lamaSat, 13/12/08 - 11.52km / 1:22:54 hours road run & trail running Tasek LamaMon, 28/01/08 - 2.05Km/10:06mins
Tue, 11/08 - 7km / 41:29mins
Wed, 12/08 - 5km / 28:20 mins
Thurs, 27/08 - 6km / 36.49mins