TNS Kau Kau Lat @ Kampung Pandan

As promise, PM1 n PM19 want to pia kopi o kau kau at the track. And the dream come true...

Warm up - 2000m

2000m x 3 @ 4:20 pace
* 1:43 / 1:44 / 1:43 / 1:43 / 1:43 = 8m 38.25s
* 1:39 / 1:43 / 1:43 / 1:42 / 1:44 = 8m 34.56s
* 1:38 / 1:42 / 1:43 / 1:44 / 1:43 = 8m 32.72s

4000m x 1 @ 4:20 pace
* 1:39/1:41/1:43/1:44/1:44/1:45/1:44/1:44/1:44/1:42 = 17m 16.23s

400m x 2 @ 100% ALL OUT!!!
* PM1 - 1m 16.85s (Justin 1:06 - World Record!!)
* PM1 - 1m 16.40s (Justin 1:16 - Worst Record!!)

Warm down - 800m -----> TOTAL DISTANCE COVER : 13.6 KM

Now, somebody kennot walk oredi... who ah?..