6 pm : Just only coming out from Subang ( Track starts at 6 pm)
6.30 pm : Still on the road at Kesas ( Track starts at 6 pm)
6.45 pm : Forgot shoes are at home , detour to home to collect shoes at Old Klang Road ( Track starts at 6 pm)
7 pm: Arrive at track , saw Toh running and asked him if track started , surprisingly he said its just warm up and i saw coach still talking .
Coach said : KLIM coming and don't be dissapointed if don't do well , find out and learn from mistake , its not the end of the world , we will not win gold or a million dollars .
Good advise . I wonder why we train so hard sometimes ??
After a quick warm up and stretching in between :
Menu starts .
400 m (3/4 speed x 2)
400 m ( 3/4 speed and alternate to slow jog x 5 = 2km)
3km time trial: Total time 12'30".
I feel i'm not fast enough yet , like the speed is gone kind of thing today , or may be my friends including Azwar too fast already ?
400m x 4 @ 80% pace - Average 1 min 25 sec per lap and last lap 1 min 17 sec
Warm down : 400 m
Hmmm , need to work on speed but thank God , my muscles no problem :)
P.S :When I arrived at Track , was looking for my friend Ronnie (http://pm1.blogspot.com) but not sure where he was , found out today from his website that he is not feeling well and ankle pain and leg pain , pray that he gets well soon . Well wishes to him yah :)
Location : Kg. Pandan Sports Complex
Mileage : 7.8 km
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