actually tulangman was very tired due to his sunday racing n monday long run at klcc 15.6k. when doing his 4km warm up at der track, der feeling is like wan to go back n watch tv or sleeping. when coach start d menu, he so tired to push. lucky pm19 was there to motivate him thru out der whole session. Surprisingly Tulangman still can go all out, alto he oredi so damn tired like hell. KAM SIAH THEE KONG!!
d menu:
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* Warm up 4km = 23m 21.28s
* 400m easy x 1
* 50m slow n 50 fast x 1
* 400m @ 3 /4 pace x 1= 1:50.89
* 800m @ 3 /4 pace x 1 = 1:49.71 / 1:44.70 = 3:34.41
* 1600m @ 3 /4 pace x 1 = 1:44 / 1:41 / 1:42 = 5:08.61
Showtime!
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* 2000m @ 90% Power!
> 1:33 / 1:36 / 1:37 / 1:35 / 1:36 = 7:58.46
* Easy 400m x 1 = 1:54.14
* 1000m @ 90 @ Power!
> 1:29.58 / 1:30.86 / 44:97 = 3:45.41
* 400m X 5 @ 2:10 inclusive rest:
> 1:30 / 1:28 / 1:27 / 1:26 / 1:22
* Warm down - 800m
Total Distance = 13.8km
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brought 2u by tiredness tulangman.
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