PM1 BACK ON TRACK!

Gua ponya meaning is.. PM1 go BACK to Kg Pandan n run ON der TRACK lah! U think wat? I really back on 100% ah? :P
My knee pain still not over yet lah, n yday menu really der kau lat lat! Oredi 2 wks didn't do any speed workout, suddenly...

Warm Up @ 4km = 21:29.91s

400m x 1 @ 3 Quarter Pace! = 2:09.72s

50m slow n 50m fast x 1

2400m x 1 @ 3 Quarter Pace!
1:47 / 1:42 / 1:45 / 1:42 / 1:41 / 1:42 = 10:22.21s

1500m x 1 @ Full Throat!
0.400m > 1:30.15s
0.800m > 1:31.42s - 3:01.57s
1.200m > 1:31.11s - 4:32.68s
1.500m > 1:08.71s - 5:41.39s (Justin 5:37)

400m x 7 @ 2:30 including rest!
1:37.76s
1:35.08s
1:33.77s
1:34.14s
1:32.73s
1:32.26s
1:18.64s

Warmdown - 800m

Total Distance Cover - 12.3km!

brought 2U by pm1