| Date: | 2/1/2009 6:20 AM |
| Type: | Long |
| Course: | Bukit Aman Hartamas |
| Distance: | 20.24 kilometers |
| Duration: | 2:00:00 |
| Pace: | 5:56 / kilometer |
| Shoe: | Mizuno Wave Rider 12 |
| Weight: | 75 kg |
| Misc: | Quality: 7/10, Effort: 7/10 |
| Weather: | Rain, Partly Cloudy |
| Notes: | 今天后腿的肌肉还很紧绷..还是勉强去跑20k..结果导致最后500m puncit..lol..够力... 明天要recovery run 5k 基本上时间还算不错...够累... |
| Statistics: | Calories: 1573 VO2 Max: 34.6 |
| Intervals (Bukit Aman) |   | ||||||
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 5.3 km | 31:00 | 31:00 | 5:51 | |||
| Interval | 4.36 km | 25:15 | 56:15 | 5:48 | |||
| Interval | 0.92 km | 5:20 | 1:01:35 | 5:48 | |||
| Recovery | — | 6:00 | 1:07:35 | — | |||
| Interval | 4.36 km | 24:00 | 1:31:35 | 5:31 | |||
| Interval | 5.3 km | 34:25 | 2:06:00 | 6:30 | |||
