22/06 - 750m Swim + 1.5km Run
23/06 - Dreaming
24/06 - Drink drink drink
25/06 - Easy run
26/06 - Work, Eat, Sleep
27/06 - 10km Run KL Marathon 1h09m, evening 1500m swim 31mins
Total Run : 11.5km
Total Swim : 2250m
22 June 2010
20 June 2010
14 - 20 June 2010 Training
14/06 - 12 x 3 Press Up, 12 x 3 Crunch, 12 x 3 Shoulder Press, 12 x 3 Barbell Row, 12 x 3 Bicep Curl, 12 x 3 Skull Crusher
15/06 - 750m Swim + 1km Run
16/06 - 12 x 3 Roller 12 x 3 Shoulder Press, 12 x 3 Bicep Curl, 12 x 3 Triceps extension
17/06 - 10km Run 1h05m
18/06
19/06 - 20km Run 2h10m + 6km Easy Run
20/06 - Noon 2000m Swim 45mins, Table Tennis Session 45min
Total Run: 36km
Total Swim: 2750m
Total Strength Training: 2
13 June 2010
07 June - 13 June 2010 Training
07/06 - Rest
08/06 - Night 12 x 3 Roller, 30 x 3 squat, 20 x 3 front shoulder raise, 30 x 3 side turn
09/06 - Slacker
10/06 - Morning 5km Run 38mins, 1500m Swim 35mins
11/06 - Dreaming
12/06 - Morning 26km Run
13/06 - Evening 2500m Swim
Total Run: Run 31km
Total Swim: 4000m
Total Strength Training: 1
06 June 2010
31 May - 6 June 2010 Training
31/05 - Morning 12 x 3 push up, 12 x 2 roller, Night 750m swim
01/06 - Morning 3 x hill repeat, Night 30 x 3 calf raise, 3 x holding squat
02/06 - Rest
03/06 - Morning 5km run, 1500m swim, Night 20 x 3 calf raise, 12 x2 squat
04/06 - Rest
05/06 - Morning 21km run
06/06 - Noon 2000m swim 1hour
Total Run: 25km
Total Swim: 4250m
Total Strength Training: 4
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