I had to rush again . Ronnie , Lai and Justin was there .We were going for 4 rounds at the Lake.
1st and 2nd lap :
Lap 1 : 10 min 13 sec (4 min 26 km per km pace)
Lap 2 : 10 min 13 sec (4 min 26 km per km pace)
Both laps same pace.Lai started fast and I followed him . It felt like race pace to go so fast in the beginning . Breathing wasn't easy . I felt a bit asthmatic but kept going for 2 rounds with him .
3rd lap :
Lap 3 :10 min 26 sec (4 min 32 sec per km pace)
After that I couldn't take it anymore . Ronnie overtook us . I slowed down and ran with Justin . He said we were foolish to start so fast . Lai was still in front but slowly we overtook him before the beginning of the 4th lap .
4th lap :
I was running by myself with Ronnie in front of me 100 m away and Justin and Lai at the back . I stepped up the pace a bit but no turbo at the end .
Lap 4 : 10 min 22 ( 4 min 30 sec per km pace)
Looking at the pace , that is why I title this blog "run at race pace" . Its a fast run and finished in 41 min 15 sec ( averaging 4 min 29 sec per km )
Distance :9.2 km
Duration of work out :41 min 15 sec
Location : Lake Garden
# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing not so smooth at 1st 2 laps ,after that no problem but pant like a normal runner who is running fast .
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1 comment:
Kenny,
I thought I was following your pace! Anyway I was very satisfied to have another great run yesterday. I am now gaining back my confidence after disappointing run at GE30K.
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