Jordan23 - My life

21km @ 120min @ 2009-02-01

Posted by Jordan23 @ Mon 02 Feb, 09, 07:58PM under Sport
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After one week rest (physical and emotional) after Penang Bridge Run 2008, discovered that my failure is due to

1. No well-structured training plan that properly incorporates my capabilities and goals.

2. Not follow the plan with unwavering consistency.

Here is a plan that searched from internet that suit me.

DATE	DATE	DAY	DISTANCE	TIME	TIME	WEIGHT	WEIGHT	REMARKS	REMARKS
24-NOV-08	2-March-09	MON	4KM	21m 38s	24m	61kg	61kg	Good start.	Must Gambatte !!
26-NOV-08	4-March-09	WED	4KM	21m 32s	22m 20s	61kg	62kg	feelgodd	improved.. gambatte
27-NOV-08	5-March	THU	4KM	21m 07s	22m 40s	61.5kg	61.5kg	Keep on going !!	Gogogo...
29-NOV-08	7-March	SAT	6KM	34m 54s	50m 10s	61.5kg	61.5kg	ur dream will come true..	Shit!! stomach-ache..
01-DEC-08	9	MON	5KM	26m 07s	31m 01s	61.5kg	61.5kg	Still fit :D	Slow slow slow...
03-DEC-08	11	WED	5KM	26m 27s		62.5kg		gettingfat !!
04-DEC-08	12	THU	5KM	26m 42s		61.5kg		ok..
06-DEC-08	14	SAT	8KM	54m 48s		61.5kg		Slower than expected.
08-DEC-08	16	MON	5KM	26m 43s		61kg		Gambatte .. :D
10-DEC-08	18	WED	6KM	32m 20s		61kg		Gambatte..
11-DEC-08	19	THU	5KM	26m 40s		61kg		Gambatte..
13-DEC-08	21	SAT	10KM	73m 38s		61kg		raining..
15-DEC-08	23	MON	5KM	27m 10s		62kg		keep fit..
17-DEC-08	25	WED	8KM	45m 27s		61.5kg		Sucking machine
18-DEC-08	26	THU	5KM	27m 02s		61.5kg		smile when u run !!
20-DEC-08	28	SAT	13KM	96m 07s		60.5kg		under target ..
22-DEC-08	30	MON	5KM	27m 26s		61.5kg		Gambatte..
24-DEC-08	1-Aprl	WED	8KM	43m 34s		61kg		step into big hole !!
25-DEC-08	2	THU	5KM	29.m 23s		61kg		jog at kajang
27-DEC-08	4	SAT	16KM	122m		61kg		Jogging can cure bad emotion
29-DEC-08	6	MON	6KM	33m 53s		61kg		feel good
31-DEC-08	8	WED	8KM	43m 10s		61.5kg		Gambatte..
01-JAN-09	9	THU	6KM	37m 33s		61.5kg		rainy day..
03-JAN-09	11	SAT	18KM	1h 56m		61.5kg		gh->altr->gh
05-JAN-09	13	MON	6KM	32m 46s		61kg		Good de ne ..
07-JAN-09	15	WED	10KM	1h05m		60.5kg		gh->altr
08-JAN-09	16	THU	7KM	37m 31s		61kg		feel good..
10-JAN-09	18	SAT	20KM	2h 21m 46s		61kg		slow slow slow...
12-JAN-09	20	MON	7KM	37m 37s		60kg		feel good..
14-JAN-09	22	WED	8KM	44m 32s		60.5kg		feel good
15-JAN-09	23	THU	6KM	32m 37s		61kg		okok
17-JAN-09	25	SAT	15KM	1h 47m 14s		61kg		not bad..
19-JAN-09	27	MON	5KM	26m 52s		61.5kg		Good.
21-JAN-09	29	WED	7KM	42m		60.5kg		GH->ALTR
22-JAN-09	30	THU	5KM	28m 03s		61kg		okok lar..
24-JAN-09	2-May	SAT	13KM	1h 16m		61kg		kajang
26-JAN-09	4	MON	5KM	29m 45s		61kg		kajang
28-JAN-09	6	WED	4KM	23m 13s		61kg		kajang
29-JAN-09	7	THU	WALK-3KM	-		61kg		skiped
31-JAN-09	9	SAT	21KM/4km	2h 12m 52s		61kg		try my best
-	10-May-09	SUN	21km

Finally, gone through this training schedule. It is not easy as the last week of training (before the 21km ran) was during CNY. Looking at all the delicious cookies and goodies...... Not dare to eat becuase it will gain weight :D

Failed my mission of 120mins for 21km. "Extra 12m 52s".

It proved that this schedule is suit to my physical and might be refered to it for this year Penang Bridge run.

leave me a message

	lion @ Mon 02-02-09 11:34PM hahahahaha u wait .... i send you something else tomorrow to make u MORE MORE MORE motivated !!!! :P guarantee MOTIVATED !!! :)

	Jordan23 @ Sun 23-11-08 09:25PM The schedule is for 20km, but i wanna make it half of 42km. Yar agreed. THis schedule is for beginner.

	lion @ Sun 23-11-08 08:54PM eh why the training, not even once it's running for the full length of 21km de? I still strongly believe that for a 21km run, u need to at least be feeling comfortable with that distance on your normal run, and thus, u need to at least run that kinda distance once a week.