Y'day training really damn suffer lor! U know hor, we hv to run 3000m x 3 times lei! The feeling is like kena the electrical shock! Somemore yday hor, so damn hot lor! Very heaty n dry, until my inside underwear all sap sap! My tower oso sap sap, everything sap lah! The shocking news is, i manage to PR's my 1000m record lor! Altho i'm so tired liao...
Warm up ---> 3.2km
400m x 3 @ 50%, 60%, 80% pace!
2m 15.03s / 1m 57.19s / 1m 40.21s
400m x 1 for 50m fast n 50m slow!
3000m x 3 @ 4:05 pace per km!
01 - 4m 02s / 4m 08s / 4m 06s = 12m 17.25s (mission fail!)
02 - 3m 57s / 4m 10s / 4m 02s = 12m 09.63s (mission pass!)
03 - 3 set cancel due to everyone suffer like shiet!
1000m x 1 @ All Out!
1:24.26 / 1:27.79 / 39.79s = 3m 31.84s (Personal Record!)
Warm down --> 800m
Total Distance --> 12.6km
brought 2U by pm1
No comments:
Post a Comment