This week training

Yday raining again, but training still go on. Coach was there too, asking us to do 400m x 12 wif 90% effort. N he oso set a target time for everyone, my target time is 1:25. Wow! that was tough man. Resting time is 2 mins, mean longer rest faster time lah. The last 5 set, coach ask to increase turbo somemore by 3 sec. Really suffer lor, the last 2 more he ask to go all out!

Here are yday manu:
01 - 1:29.13 (Target time is 1:25)
02 - 1:26.76
03 - 1:26.14
04 - 1:26.48
05 - 1:25.87
06 - 1:25.78
07 - 1:25.31 (target time is 1:22)
08 - 1:24.25
09 - 1:23.15
10 - 1:22.44
11 - 1:20.14 (push all out!)
12 - 1:22.01 (back to 1:22)

Wednesday Menu:
Run together wif Justin PM19 @ KLCC for 8 laps.

6:32 / 6:30 / 6:24 / 6:21 / 6:16 / 6:07 / 6:07 / 5:19 = 49:38 (Justin)
6:32 / 6:30 / 6:24 / 6:21 / 6:16 / 6:07 / 6:07 / 5:56 = 50:15 (Ronnie)

Tuesday Menu:

2000m x 1 - 8 min 24.62 (1:47 / 1:45 / 1:42 / 1:42 / 1:44) 70% effort.
1600m x 1 - 5 min 05.15 (1:43 / 1:40 / 1:40) 80% effort.
800m x 1 - 2 min 58.71 (1:30.81 / 1:27.90) 90% effort.