Today , I was so tired that during one of the laps , I WALKED the last 5 m .
The menu was :
Warm up : 400 m x 3 (Ran my 1st 2 laps with PM 20 a.k.a Kenneth , glad he is there 1st time)
400 m x 1 (50 m fast 50m slow)
2 km x 1 ( 7 min 50 sec) = 3 min 55 sec per km pace
400 m x 8 (1 min 32 sec average)
400 m x 1 ( All out : 1 min 9 sec) Its been a long time run so fast , but still not my PB
Warm down : 800 m
I timed the whole workout to be about 50 min but I would say its a solid quality 50 min where i wouldn't have achieved if I trained on my own .
Duration of workout : 50 min
Location : Kg Pandan Sports Complex
Mileage : Approx. 8 km