Today will be the last run before this Sunday's race . Legs still felt a bit achy , could feel a bit of ache as I ran . Hopefully will be completely ok on this Sunday .
The menu was :
Warm up : 400 m
Fast slow : 400 m
2.4 km = 10 min 31 sec = 4 min 22 sec per km pace
4 x 800 m =Lap 1 = 3 min 14 sec
Lap 2 = 3 min 6 sec
Lap 3 = 3 min 5 sec
Lap 4 = 3 min 13 sec
4 x 400 m = Lap 1 = 1 min 33 sec
Lap 2 = 1 min 41 sec
Lap 3 = 1 min 47 sec
Lap 4 = 1 min 37 sec
Warm down = 800 m
Its was quite a tiring work out hence the slow 400 m lap times . My fellow runner Yamazaki was there and he he was very tired after every run . He said that he put in 100 % effort every time whereas we put in probably 90 % effort only . With his effort , at 40 + , he will improve more than others including me who only put in 90 % .
Distance : 8.8 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 feel normal
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