(7/4/05)-Satisfying track run

Today is the last workout before this Saturday's Race , Larian Agrobio . I joined the 2nd group . A lot of regulars didn't come .Chee was leading most of the time . Coach kept praising him and commented how much he has improved . I'm happy for him

The menu :

Warm up : 800 m
Medium paced : 400m
Fast slow : 400m

5 x 800 m = 4 km:

Lap 1 : 3 min 23 sec ( 4 min 13 sec per km pace)
Lap 2 : 3 min 17 sec ( 4 min 06 sec per km pace)
Lap 3 : 3 min 14 sec ( 4 min 02 sec per km pace)
Lap 4 : 3 min 12 sec ( 4 min per km pace)
Lap 5 : 3 min 11 sec ( 3 min 59 sec per km pace)

5 x 400 m = 2 km :

Lap 1 : 1 min 32 sec ( 3 min 50 sec per km pace)
Lap 2 : 1 min 29 sec ( 3 min 42 sec per km pace)
Lap 3 : 1 min 26 sec ( 3 min 35 sec per km pace)
Lap 4 : 1 min 32 sec ( 3 min 50 sec per km pace)
Lap 2 : 1 min 26 sec ( 3 min 35 sec per km pace)

All out 400 m = 1 min 15 sec ( 3 min 07 sec per km pace)

Warm down :

Ran with Justin 2 km


Distance : 10 km
Duration of work out :Approx. 1 hour
Location : Kp Pandan Sports Complex

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing clear .