(19/4/05)-Super tiring track work.

Jamie (http://carboman.blogspot.com) was right . Its true that its very easy to lose speed . The last time I did speed work was last Tuesday , after that injured and no speed work until today .

Now that my hamstring completely healed , I went to track confident that I could do the speedwork painlessly . It was true , it was painless , but it was slow .

Check out the times :

Warm up : 800 m
3 /4 speed :400 m
50m slow 50m fast : 400 m
3/4 speed : 400m ( 1 min 50 sec )
90% speed : 400 m ( 1 min 45 sec)
90 % speed : 800 m ( 3 min 18 sec )
: 2 km (8 min 40 sec)
: 1 km ( 3 min 49 sec)

5 x 400 m = (2 km) : Lap 1 ( 1 min 40 sec )
: Lap 2 ( 1 min 37 sec)
: Lap 3 ( 1 min 45 sec , so slow!!)
: Lap 4 (1 min 47 sec , even slower !!)
: Lap 5 ( 1 min 40 sec )

Warm down : 800 m

Legs were really slow , couldn't go any faster anymore . I'm sure the speed will return soon if I consistently do my speedwork .




Distance : 9 km
Duration of work out :Approx . 1 hour
Location : kampung Pandan Sports Complex


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing clear and normal, altough had some mucus .