August 2013 - Record 12

Date: 30 August 2013

Day: Friday

Time: 9:45am

*M.D.: 5

Environment: Indoor Gym

Remarks: None

Workout(s):
Treadmill default "Hill" training (level 6)
- 3.28km (D) - 00:21'00 (T) - 9km/h (S)

Manual incline training
- 4 x Incline 6 for 00:01'30 (T) at 9.5km/h (S)
- 4 x Recover for 00:03'30 (T) at 9.5km/h (S)

Abs Training
- 3 sets of 20 (21kg)
- 1 set of 10 (28kg)

2.4km Challenge
- 2.4km (D) - 00:13'00 (T) - 11.3km/h (S)

Walking
- Incline 11.5 for 00:04'00 (T) at 5km/h (S)


***********
Side Notes:

1. M.D. - Refers to the consecutive counting of number of days starting from menses day 1, until the next menses day 1. (To keep track of Follicular Phase and Luteal Phase)
2. D - Refers to distance
3. T - Refers to time
4. S - Refers to speed

August 2013 - Record 11

Date: 28 August 2013

Day: Wednesday

Time: 9:00am

*M.D.: 3

Environment: Indoor Gym

Remarks: None

Workout(s):
Slow Jog
- 1.67km (D) - 00:10'00 (T) - 8km/h (S)

6 sets of
- Incline 6 for 00:02'00 (T) at 9km/h (S)
- Recover for 00:03'00 (T) at 9km/h (S)

Elliptical Machine - 00:05'00 (T)

Abs Training
- 3 sets of 20 (21kg)
- 1 set of 10 (28kg)

Walking
- Incline 9 for 00:20'00 (T) at 6km/h (S)


***********
Side Notes:

1. M.D. - Refers to the consecutive counting of number of days starting from menses day 1, until the next menses day 1. (To keep track of Follicular Phase and Luteal Phase)
2. D - Refers to distance
3. T - Refers to time
4. S - Refers to speed

August 2013 - Record 10

Date: 24 August 2013

Day: Saturday

Time: 5:00pm

*M.D.: 29

Environment: Indoor Gym

Remarks: None

Workout(s):
3 sets of
- 2.4km (D) - 9.5km/h (S)
- Incline 6 for 00:02'00 (T) at 9.5km/h (S)
- Last burst for 00:00'45 (T) at 13.5km/h (S)
Total - 9.75km (D)

Final 2.4km challenge
- 2.4km (D) - 00:13'32 (T) - 11km/h (S)


***********
Side Notes:

1. M.D. - Refers to the consecutive counting of number of days starting from menses day 1, until the next menses day 1. (To keep track of Follicular Phase and Luteal Phase)
2. D - Refers to distance
3. T - Refers to time
4. S - Refers to speed

August 2013 - Record 9

Date: 22 August 2013

Day: Thursday

Time: 9:00am

*M.D.: 27

Environment: Indoor Gym

Remarks: None

Workout(s):

1. 2 sets of - 3.15km (D) - 00:21'00 (T) - 9.0km/h (S) each
2. Cycle - 3km (D) - 00:10'00 (T)
3. 1 set of - 3.15km (D) - 00:21'00 (T) - 9.0km/h (S) each

Total - 9.45km (D)


***********
Side Notes:

1. M.D. - Refers to the consecutive counting of number of days starting from menses day 1, until the next menses day 1. (To keep track of Follicular Phase and Luteal Phase)
2. D - Refers to distance
3. T - Refers to time
4. S - Refers to speed

August 2013 - Record 8

Date: 19 August 2013

Day: Monday

Time: 4:00pm

*M.D.: 24

Environment: Indoor Gym

Remarks: None

Workout(s):

1. 1 set of - 3.16km (D) - 00:21'00 (T) - 9.3km/h (S)
2. 1 set of - 0.43 (D) - 00:2'00 (T) - 13km/h (S)
3. 1 set of - 0.65 (D) - 00:3'00 (T) - 13km/h (S)

Total - 4.24km (D)


***********
Side Notes:

1. M.D. - Refers to the consecutive counting of number of days starting from menses day 1, until the next menses day 1. (To keep track of Follicular Phase and Luteal Phase)
2. D - Refers to distance
3. T - Refers to time
4. S - Refers to speed

August 2013 - Record 7

Date: 17 August 2013

Day: Saturday

Time: 5:00pm

*M.D.: 22

Environment: Indoor Gym

Remarks: None

Workout(s):
4 sets of - 3.1km (D) - 00:21'00 (T) - 9.3km/h (S) each
Total - 12.5km (D)


***********
Side Notes:

1. M.D. - Refers to the consecutive counting of number of days starting from menses day 1, until the next menses day 1. (To keep track of Follicular Phase and Luteal Phase)
2. D - Refers to distance
3. T - Refers to time
4. S - Refers to speed

August 2013 - Record 6

Date: 14 August 2013

Day: Wednesday

Time: 6:00am

*M.D.: 19

Environment: Outdoor Park

Remarks: None

Workout(s): Normal Jog
- 3.828km (D)
- 00:28'00 (T)
- 8.14km/h (S)

- 0.957km (D)
- 00:06'00 (T)
- 9.57km/h (S)


***********
Side Notes:

1. M.D. - Refers to the consecutive counting of number of days starting from menses day 1, until the next menses day 1. (To keep track of Follicular Phase and Luteal Phase)
2. D - Refers to distance
3. T - Refers to time
4. S - Refers to speed

August 2013 - Record 5

Date: 12 August 2013

Day: Monday

Time: 6:10am

*M.D.: 17

Environment: Outdoor Park

Remarks: None

Workout(s): Normal Jog
- 10.527km (D)
- 01:17'00 (T)
- 8.2km/h (S)


***********
Side Notes:

1. M.D. - Refers to the consecutive counting of number of days starting from menses day 1, until the next menses day 1. (To keep track of Follicular Phase and Luteal Phase)
2. D - Refers to distance
3. T - Refers to time
4. S - Refers to speed

August 2013 - Record 4

Date: 08 August 2013

Day: Thursday

Time: 6:15pm

*M.D.: 13

Environment: Outdoor Park

Remarks: None

Workout(s): Tempo Run
- 4.6km (D)
- 00:27'00 (T)
- 10.2km/h (S)


***********
Side Notes:

1. M.D. - Refers to the consecutive counting of number of days starting from menses day 1, until the next menses day 1. (To keep track of Follicular Phase and Luteal Phase)
2. D - Refers to distance
3. T - Refers to time
4. S - Refers to speed

August 2013 - Record 3

Date: 06 August 2013

Day: Tuesday

Time: 5:45am

*M.D.: 11

Environment: Outdoor Park

Remarks: None

Workout(s): Tempo Run
- 4.785km (D)
- 00:30'28 (T)
- 9.51km/h (S)


***********
Side Notes:

1. M.D. - Refers to the consecutive counting of number of days starting from menses day 1, until the next menses day 1. (To keep track of Follicular Phase and Luteal Phase)
2. D - Refers to distance
3. T - Refers to time
4. S - Refers to speed