After two months , decided to go to track again .Was excited about it , didn't see many people .
Menu :
800m - Warm up
400m - 3 quarter pace
400m - 50 m slow , 50 m fast
400 m - 80 % pace , 1 min 36 sec
4 km - Coach gave me set time of 16: 20 sec , I got 17 :08 . Got lashing from coach !! My 1st km was 3:56 , consecutive kms was approx 4 min 20 sec !!
400mx4 @ 2 min set time : Averaged 1 min 29 sec
Warm down : 800 m
Conclusion: Have lost pacing and experience on running on track and some speed .
Looking forward to beginning speed work again .
Distance : 8.4 km
Duration of work out :Approx 1 hour +
Location : Kg Pandan
# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing abnormal before the 4 km run .
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