Menu :
400m = 50 m fast 50 m slow
400m x 5 = 100 jog , 100 m 80% fast
400 m x 5 @ 2 min 30 sec set time ( averaged 2 min)
and then coach said finish !!
I ran another 2 km on my own .
Distance : 6.4 km
Duration of work out :Approx 1 hour +
Location : Kampung Pandan
# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing wasn't smooth before track work
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