I was excited to go back to the track after a long absence . Absence because of haze , time , rain and other activities which clashed with trackwork .
1stly had a warm up of 1600 m .
Coach wasn't there but we decided to do our own training together . We decided on 800m x 10 @ 3 min 30 sec per lap and 3 min 30 sec rest .
The timing were as follows :
1st set : 3 min 27 sec
2nd set : 3 min 07 sec
3rd set : 3 min 07 sec
4th set: 3 min 07 sec
Suddenly coach appears out of nowhere and says in cantonese that he is timing us !!
Thus :
5th set : 3 min 2 sec ( faster a bit coz of coach)
6th set : 3 min 3 sec
7th set : 3 min 5 sec
Coach said we will stop this set and start doing 400 m x 4
The timing were as follows :
Lap 1 : 1 min 24 sec
Lap 2 : 1 min 19 sec
Lap 3 : 1 min 24 sec
lap 4 : 1 min 22 sec
Warm down : 1600 m
I was happy with the timing and workout and look forward to this Thursday again .
Distance : 10.4 km
Duration of work out :Approx 1 hour and 30 min
Location : Kg Pandan Sports Complex
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing was a bit uncomfortable after my 1600 m warm up
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