After conquering my 30km run on sunday, whole body so damn tired. I didn't run on monday, want to hv a fully rest 4 my tues track training. But still couldnt help, i still feel so tired n very tns hot! Couldn't perform my superb pace lah, juz hang on to the last part only i pia kau-kau lat :p Coach say my performance drop liao, n i'm fat oredi! ahahaha!...
Warm up 4km - 22m 03.79s
400m x 2 @ 3 quarter pace:
2m 23.29s / 1m 47.01s
50m fast 50m slow x 1
2000m x 1 @ 70% effort!
1m 52.08s
1m 47.79s - 3m 39s
1m 45.85s - 5m 25s
1m 41.22s - 7m 06s
1m 37.79s - 8m 44s
1000m x 2 @ 80% effort!
1m 40.38s - 1m 38.65s - 50.78s = 4m 09.81s
1m 37.47s - 1m 40.77s - 49.54s = 4m 07.78s
800m x 3 @ 90% effort!
1m 38.64s - 1m 40.93s = 3m 19.57s
1m 35.71s - 1m 36.28s = 3m 11.99s
1m 35.21s - 1m 36.27s = 3m 11.48s
400m x 5 @ 2:30 including rest:
1m 33.15s
1m 30.78s
1m 28.64s
1m 28.40s
1m 18.25s
Warm down - 400m
Total Distance Cover ---> 14km
brought 2u by pm1
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