Saturday, February 07, 2009

This Week Training 4th - 9th January 2009

FYI, Lai is not available on Monday, so we have move reschedule our staircase training to Chin Teck Sin condo. If u like to tag along, kindly refer to below schedule. (all are welcome!)

When :
9th February 2009, Monday
Waiting Point : Kampung Pandan Entrance (7.15am - 7.25am)
Running Route : Staircase (22 storey x 4 set)
Starting Time : 7.40am @ Chin condo

My Split Time :

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When : 7th February 2009, Saturday
Meeting Point : Kampung Pandan Sport Complex
Running Route : Track
Starting Time : 7.30am
Distance : 800m x 8 set (3mins rest)
Attendant : pm1, Chin Teck Sin, Ahmad Farid, Kenny Tan, Fadzli, Gaby Chau, Andrew Chan, Jessica Tang, William Chan, WKM, Chek Yin Huay

800m :
Ronnie See - 3'09 / 3'02 / 3'03 / 3'04 / 3'02 / 3'03 / 3'02 / 3'00
Chin Teck Sin - 3'04 / 3'00 / 3'03 / 3'03 / 3'03 / 3'05 / 3'05 / 2'54
Ahmad Farid - 3'09 / 3'00 / 3'00 / 3'08 / 3'11 / 3'14 / 3'21 / 3'21
Kenny Tan - 3'09 / 3'02 / 3'02 / 3'03 / 3'05 / 3'06 / 2'59
Fadzli Abu Bakar - 4'01 / 2'56 / 2'58 / DNS / DNS / DNS / DNS / DNS
Gaby Chau - 3'09 / 3'02 / 3'04 / 3'13 / 3'13 / 3'15
Jessica Tang - DNS / DNS / DNS / 3'13 / 3'13 / 3'10 / DNS / DNS
William Chan - DNS / DNS / 3'03 / 3'22 / 3'31
Andrew Chan - 3'15

400m :

Ronnie See - 1'25 / 1'23 / 1'22
Chin Teck Sin - 1'25 / 1'18 / 1'20
Ahmad Farid - 1'21 / 1'27 / 1'31
Fadzli Abu Bakar - 1'22 / 1'25 / DNS / 1'25 / 1'24
Gaby Chau - 1'45 / 1'35
William Chan - 1'30 / 1'34 / DNS / 1'32
Andrew Chan - 1'20 / 1'33 / 1'39 / 1'32 / 1'32 / 1'34 / 1'25 / 1'24
Wong Kei Ming - 1'29 / 1'26 / 1'26 / 1'29 / 1'28 / 1'27 / 1'27 / 1'26

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When :
4th February 2009, Wednesday
Meeting Point : Lake Garden Children Playground
Running Route : Lake Garden Loop
Starting Time : 6.30pm
Distance : 2.3km X 4 = 9.2km
Target time to achieve : 48 minutes

My Split Time : 12'34 / 11'35 / 11'15 / 10'16

45'40 - Ronnie See
47'40 - Wong Kei Ming
50'34 - Lai Fong Sang

1 comment:

Rozmi said...

Programme training for Towerthon included!! ha! ha! My timing for Towerthon 2008 17:24...