(22/12/05-Thursday-Track : Gasping for breath !!)

Firstly warm up 1600 m

Then coach came at 6 15 pm and he said he got to rush off by 7 pm . Therefore I think the trainning also rushed but high quality .

Coach really make us pia this time !! .
The rush menu :

400 m : 3/4 pace
400 m : 50 slow 50 fast

400 m x 3 : 3/4 pace ( Average 1 min 40 sec)
400 M : 90-95 % PACE ( 1 min 11 sec)
400 m :50 % pace ( 1 min 45 sec)
400 M : 90-95% PACE ( 1 min 16 sec)
400 m : 50 % pace ( Forgot coz seiing stars !!)
400 m : 90-95 % PACE ( 1 min 15 sec)
400 m : 50 %
400 m : 100% PACE AT 0 energy level !! ( 1 min 12 sec )

After that chatted with Wan Lin and jogged 1200 m

See :
http://hauwanlin.blogspot.com/

Leg aches a bit .

Distance : 7.6 km
Duration of work out :Approx 1 hour
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing not normal during the 1st half of trainning .