Ran with Howard today . We went fast for the first half and slower for the 2nd half .
I felt a bit asthmatic for the 1st 2 laps but after that felt great ,still , I used my inhaler at the 4th lap .Total laps 7 laps . Each lap = 3.3 km .
1st lap : 18 min 50 sec ( 5 min 42 sec per km pace ) ( Felt tired and asthmatic)
2nd lap : 16 min 30 sec (5 min per km pace) ( Still struggling)
Lost timing coz the blogspot program hanged .
Anyway , I think we went 5 min + pace but the last 3 laps became slower and slower due to energy getting less .
Ended with a 45 sec sprint .
Went home and slept for 3 hours !!
Duration of workout : 2 hours
Location : Tmn Bukit Jalil
Mileage : 23 km