I went to Kg Pandan , not knowing what to expect . I saw some people warming up there and i guessed it must be the Pacesetters . I then asked coach if there is any Ronnie See or Justin here as this was the only names I knew and coached pointed me to Ronnie . I got to know Ronnie and he gave me lots of good advise .
The training :
400 m x 3 at 50 % , 60% and 70 % effort , I forgot to time but I guess its 1 min 30 sec and above
Then :(Surprise !! , the same thing I did this morning )
2 km x 5
(Averaged at 8 min 30 sec except for 2nd last round 8 min 24 sec )
It was a great training and coach was very encouraging looking forward to more track work with Pacesetters !!
Location : Kampung Pandan Sports Complex
Mileage : 11.2km
Duration of workout : 1 hour
Overall Milage for the whole day including morning and evening:
19.2 km
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