Today's workout ( 5 30 am) was speedier than usual for the 1st half :
Check out the lap time : ( 3.3 km per lap)
Lap 1 (18 min 18 sec ) 5 min 32 sec per km pace ( Last time warm up was slower)
Lap 2 (16 min 04 sec) 4 min 52 sec per km pace
Lap 3 (15 min 19 sec ) 4 min 38 sec per km pace
Lap 4 (14 min 31 sec ) 4 min 23 sec per km pace
At times we were attacking the flat stretches and hills and were probably going 4 min 15 sec per km pace . Slow 5 min per km pace at the down hill and certain stretch .
After that , had a drink and then 3 more laps done at slower pace .
Lap 5 (Approx 18 min 40 sec ) 5 min 39 sec per km pace
Lap 6 ( 18 min 21 sec ) 5 min 33 sec per km pace
Lap 7 ( 17 min 15 sec ) 5 min 13 sec pace ( finished fast with the 200 m to go)
Great work out today , went home and replaced the 2 1/2 hour sleep which I forfeited to wake up for this run .
Duration of workout : 2 hour
Location : Taman Bukit Jalil
Mileage : 23.1 km
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