2015 total : run 2188.49km, gym bike 183.47km , swim 9.6km , work out 20:09hrs
4 Jan :100 mins 18.92 km,pace 5:17/km . 21 mins trx upper body workout
5 jan : 7x400m@400m rest: 1:30 , 1:29 , 1:30.3 , 1:30.4 ,1:32.1 , 1:30.8 ,1:34.7 still going too fast
3.53km warm up_1km cool down. 20 mins street workout
7 jan :warm up 3.64km ,2.7km cool down, 35 mins tempo 7.43km
9 jan : 9km 45:44
10 jan :75 mins easy run 13.88km
weekly total 66.06km
11 jan : 6km recovery 38:01 mins
12 jan: 10x 200m @200m rest : 42.1 , 41.6 , 41.2 , 42.7 , 40.1 , 39.6 , 41.5 , 40.9, 41.9 , 39.3 ,
3.64km warm up ,2km cool down
14 jan : 35mins tempo 7.54km ,warm up 3.64km, 2km cool down
17 jan : 5km test 20:59mins , 3.65km warm up, 2km cool down:'(
weekly total 39.47
