I really don't like yday menu, bcoz very susah like shiet. Imagine u hv to run 15 laps for the 400m track? Round n round, merry go round, once lost count, sure pah-ling-tau! heheheh... Hope the coach don't read this lah! Wakakaka!!!!
Warm up - 2000m = 10m 54.53s
400m x 2 @ 3 quarter pace = 1m 53.91s / 1m 50.34s
6000m (Target time by coach = 4:15 per km)
4m 19.23s = 04m 19.23s (+ 4 sec)
4m 20.37s = 08m 39.60s (+ 9 sec)
4m 17.16s = 12m 56.76s (+11sec)
4m 16.09s = 17m 12.85s (+12sec)
4m 17.03s = 21m 29.88s (+14sec)
4m 06.16s = 25m 36.04s (+ 6sec) TNS! Mission Fail..
3000m (Target time by coach = 4:00 per km)
4m 07.11s = 04m 07.11s (+7 sec)
4m 03.62s = 08m 10.73s (+10 sec)
3m 57.97s = 12m 08.70s (+8 sec) TNS! Mission Fail..
Warm down 400m sahaja..
TOTAL DIST = 12.2KM
No comments:
Post a Comment