(5/4/05)-Not on time for track , did own speed work

Suppose to go to track today at Kampung Pandan . Had actually loaded myself with soya bean for the extra calories . Kampung Pandan track session was suppose to start at 6 .30 pm but at 6.30 pm I was still stucked at Subang . I decided immediately to go to MPSJ Subang track instead . Yes , its Justin’s homeground
(http://pm19.blogspot.com) The track there was a bit different , even though it rained , it was not as slippery as the one at Kg Pandan I actually liked the feel of this track .

I decided to do my own track workout , its called the 10 k super set :

But before that :

Warm up = 2.4 km
Fast slow 50 m within 400 m x 3 = 1.2 km
70 % speed 400 m x 1 = 400 m ( 1 min 42 sec )

Then the 10 k super set ( As the guide calls it):

200 m (37 sec ) Fast, and immediately next 600 m
just a bit slower (200 m = 39 sec , 400 m = 1 min 41 sec)

and immediately next 1.6 km at 10 k pace
1st 400 m = 1 min 56 sec
2nd 400 m = 1 min 57 sec
3rd 400 m = 1 min 52 sec
4th 400 m = 1 min 50 sec
Total for this 1.6 km = 7 min 35 sec ( 4 min 44 sec per km pace)

Overall timing for 10 k super set work out or 2.4 km =10 min 32 sec
(average 4 min 23 sec per km pace)

Was suppose to do this set 3 times but in the end , had asthma attack and had to take the inhaler Twice !!

In the end , when I was normalised again , just ran some fart leg 400 m x 3 = 1.2 km

Fast : 2 km

Warm down : 1.2 km

Total : 10 . 8 km

END !!

Mileage : 10.8km
Location : MPSJ , Subang