weekly summary

well a week in Kuala Lumpur and Singapore, does not normally bode well for training, but managed 158km.

Mon am - a 12km run around home before flying out.
Tues am - Singapore. Track session 2 by 800m and 7 by 400m
Tues pm - Singapore. 10km through Botanical Gardens
Wed am - KL Lake Gardens - 85 minutes around 22km.
Wed pm - Around PJ - 60 minutes around 15km at a solid pace around the streets.
Thurs am - KLCC a Mona Fartlek session covering 6.15km.
Thurs pm - 49 minutes around KLCC covering 13km, 10 laps
Fri am - Around PJ covering 40 minutes, 9km.
Fri pm - Missed due to engagements
Sat am - KLCC 5 laps at 4:25/lap (1.3km a lap), 4 minutes rest, 3 laps at 4:15/lap (3 minutes rest), 1 lap at 3:50
Sat pm - missed
Sun am - in pouring rain and thunder, before the wedding, managed 90 minutes around 22km. Although raining abs. cooked.
Sun pm - 40 minutes at solid pace around Taman Aman PJ. 10km.

Mon - rest, travelling back via Singapore.