Did approx 14 sets 400 meters at 70% to 80 % effort averaging 1 min 40 sec per 400 m . Equivalent to 4 min 10 sec per km pace equivalent to the pace I took and struggled during MMU 10 km run !!
This training no struggle at all , I could have struggled harder but didn't , may be phobia of injury .
I'll try harder for the next track training .
Location : Kg Pandan Sports Complex
Mileage : 7.2 km
Duration of workout : Approx 1 hour