Almost 2 wks never train @ d track liao, yday was da 1st touch. N really damn suffer like hell. Went back home, wan to makan oso no energy to lift up da rice plate. This morning wake @ 7am, but tidor balik. Then wake up again, then tidor balik...
Here are d program:
Warm up 2.8km - 16m 27.42s
400m x 1 @ 3 quarter pace:
1min 41.57sec
5000m @ 4:30 pace / km
4:27 / 4:34 / 4:29 / 4:29 / 4:26 = 22m 28.19s
3000m @ 4:15 pace / km
4:16 / 4:09 / 4:11 = 12m 37.80s
1000m @ 4:00 pace / km
1m 28.26 / 1m 29.42 / 46.68 = 3m 44.10s
400m x 4 @ 3 mins inclusive rest
1m 32.46s
1m 28.39s
1m 27.44s
1m 19.31s (Justin @ 1m 10s - oso his PR)
Total distance cover = 13.2km
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