21 July 2013

Marathon Competition, Reflection and Training Plan

 

Event: 全槟华人越野赛跑

Venue: Chung Ling High School Union Penang

Time: 7.30am
Date: 21 July 2013

Distance: 9 km


 
I have completed the 9 km marathon in 45 minutes. Today, the air is not really good (haze). While I was running, I felt very dizzy but with my dedication and never give up spirit, I reached the finishing line! After I finished the race, there is only one word to describe my feeling: SATISFACTION!!!

 Week 7 Marathon Training plan (15 July 2013- 21 July 2013)

	Exercise	Remarks
Monday	40 minutes speed run	√
Tuesday	Rest	√
Wednesday	1 hour jog	√
Thursday	Rest	√
Friday	Long run 10km	√
Saturday	Rest	√
Sunday	全槟华人越野赛跑	√

Reflection
This week is my last week to train for 全槟华人越野赛跑and I have completed the 9km marathon in 45 minutes.

Design for my next week training (22 July 2013 - 28 July 2013)

	Exercise	Remarks
Monday	40 minutes jog
Tuesday	50mins tempo running
Wednesday	Rest
Thursday	50mins speed running
Friday	Rest
Saturday	Long run 10km
Sunday	Rest