Was late 2 track again dis time, only manage 2 do 2km warm up. Then quickly start der caoch menu. Der real showndown was 2000m time trial, damn! i was so scare lah! Coach ask to go all out! I manage 2 maintain my every lap time consistantly. Woohoo! Its was my PR for dis 2km!
Warm up > 2km = 10m 31.99s
400m x 2 @ 3 quarter pace:
1m 48.14 / 1m 43.37s
2000m time trial
1m 30.44s >
1m 32.03s > 3m 02.47s
1m 29.03s > 4m 31.50s
1m 29.93s > 6m 01.43s
1m 30.21s > 7m 31.64s
100m farlek x 12!
warm down > 2000m
Total Distanec > 9.2km
brought 2u by pm1
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