This Week Training 28th - 31st July 2008

When : 2nd August 2008
Meeting Point : Kampung Pandan Sport Complex
Running Route : Red Carpet Track
Distance : 3000m / 800m / 400m
Starting Time : 7.00am

Cinya kan cheong for this coming 400m showdown between Loco Lai vs Young n Dangerous Wern Tien!

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When : 31st July 2008
Meeting Point : Lake Garden Children Playground
Running Route : Lake Garden Loop
Distance : 2.3km X 4 Loops = 9.2km

My Split Time : 13'39 / 12'51 / 12'20 / 10'24

48:58 - Kenny Tan
49:08 - Tang Wern Tien
49:15 - Ronnie See
49:59 - Ameba
50:24 - Steven Khoo - PB! (52:32 on 24th June)
50:31 - Wong Kei Ming
52:57 - Lai Fong Sang
52:57 - Saiful
52:57 - Geraldine
00:00 - Adam (come n talk kok)

Very happy today so many ppl come for training, n congrat to Steven for another amazing run again to break his personal best. Well done n Gambatey! (add oil / tambah minyak)

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When : 30th July 2008
Meeting Point : Lake Garden Children Playground
Distance : 200m X 20 set @ 50s recovery
Attendance : Pm1, LFS, Saiful, Geraldine, Ameba & Wern Tien.

Der Split Time :
35.28 / 37.17 / 36.05 / 35.42 / 35.69 / 35.73 / 35.65 / 36.45 / 36.23 / 36.07
36.15 / 36.52 / 36.08 / 37.00 / 36.63 / 37.36 / 36.64 / 36.27 / 37.05 / 36.92

Glad to have Wern Tien back in action, he went to Sudan for high attitude training wit der Kenyan. Today training was tough, hot n dry, sumore der resting only 50s nia. Really no time to talk kok nia, glad we survive der tough test today! Wern Tien buy us 100plus n banana after our hard run, really enjoy it. Thanks a lot!

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When : 29th July 2008
Meeting Point : Lake Garden Children Playground
Running Route : Lake Garden Loop
Distance : 2.3km X 5 Loops = 11.5km

Glad to be back to Lake Garden training route again, coz this is der only safe place to run.

My Split Time : 13'10 / 12'28 / 11'58 / 11'17 / 10'47

0' 59:42 - Ronnie See
1' 00:15 - Lai Fong Sang
1' 03:57 - Wong Kei Ming
1' 04:40 - Steven Khoo
0' 00:00 - Geraldine (4 loops nia)
0' 00:00 - Ameba (4 loops nia)

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When : 28th July 2008
Running Route : Kampung Pandan Track
Distance : 3000m Time Trail & 400m Sprint

3000m Result :
12:41 - Lai Fong Sang (KL2) average 4'13 per/km
14:49 - Wong Kei Ming (KL4) average 4'56 per/km
23:30 - Kenny Tan Shaw Tian (KL3) average 7'49 per/km

400m Result :
1:11 - Lai Fong Sang
1:21 - Wong Kei Ming

Der next coming Final Time Trail will be on 2nd August 2008, Saturday at 7am sharp! All are welcome :)