Coach didn't come . A lot of people didn't come . Just a handful of us at track . We decided on 6 x 1 km .

My timing was as follows :

1st set : 4 min 18 sec ( not yet warm up)
2nd set : 4 min 8 sec ( a bit more warm up)
3rd set : 3 min 54 sec ( Suddenly saw Justin turn up , he said he wasn't coming at first)

4th set : 3 min 50 sec ( Ah Wah ran with me the last 200 m , he didn't join us coz he was injured)

5th set : 3 min 46 sec ( Put on more turbo)
6th set : 3 min 49 sec ( Justin's Turbo on already and he was 3 min 39 sec !!)

It wasn't easy doing this work out .

Warmed down 2 km with Justin .

END




Distance : 8 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 before arriving at track