(5/1/06-Thursday-track)

I feel my speed less already due to not going to track often.

The menu for the day :

400 m : 50 m fast 50 m slow
400 m x 2 : 80 % pace ( approx 1 min 41 sec)

2 km : 8 min 05 ( looks like hard to reach below 8 min , managed to reach below 8 min last time)

2 km : 8 min 47 !!

2 km : 8 min 11 sec

4 x 400 m within 2 min per lap
(Averaged 1 min 34 sec per lap but 3rd lap was 1 min 41 sec)

Warm down : 1200 m



Distance : 10 km
Duration of work out :Approx. 1 hour
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 2 times used inhaler , breathing wasn't normal before trainning so used once , breathing wasn't normal after the 1st 2 km so use another time !!