I have missed a total of 4 track sessions last week and week before last .week before last coz when Aceh and last week coz recovering from diarhea and busy .
Not sure how I would fare at track today . ilook ed at the last time i had a similar work out on 15/3/05 and saw I'm not that off
Here's the menu :
Own warm up : 800 m
Warm up with the rest : 800 m
400 m in which 50 m fast 50 m slow
2 km 95 % effort : 7 min 53 sec ( 15/3/05 7 min 50 sec )
1st lap : 1 min 30 sec
2nd lap : 1 min 30 sec
3rd lap : 1 min 30 sec
4th lap : 1 min 40 sec ( approx , forgot to time)
5th lap : 1 min 41 sec ( approx , forgot to time)
400 m warm down
Used inhaler .
Then 400m x 8: ( 15/3/05 1 min 32 sec average)
Lap 1 : 1 min 29 sec
Lap 2 : 1 min 30 sec
Lap 3 : 1 min 30 sec
Lap 4 : 1 min 35 sec
Lap 5 : 1 min 33 sec
Lap 6 : 1 min 35 sec
Lap 7 : 1 min 41 sec
Lap 8 : 1 min 13 sec ( all out) ( 15/3/05 1 min 9 sec)
Warm down : 800 m
I think its not too far from March progress and I think I can get back to the same level with 4 more speed sessions .
Distance : 8.4 km
Duration of work out :Approx 1 hour
Location : Kg Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 1 1/2 times used inhaler there was some open burning near the track and that affected my breathing and triggered the asthma .
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