Coach juz came for a while only, saying dat he got meeting to attend. So wont able to guide us for training lah. PM9 was in charge for der whole session. So oredi know wat are der menu liao. My main focus was on der 400m set time. Coz i'm going for time trial dis saturday, so i really nid to do a solid speed to cover 7 n der half laps for dis saturday trial. To be able to maintain for 1:30 per laps, so my set time must do all below 1:30 lah. Phew!
der Menu are:
4km x 1 @ 3 quarter pace, but i only did 2.8km. Dont ask me why?
400m x 8 @ 2:20 including rest:
1m 28.20s / 1m 26.71s / 1m 26.94s / 1m 26.95s / 1m 27.08s / 1m 27.20s / 1m 27.22s / 1m 24.47s
Warm down 1.2km!
Total Distance > 11.2km
brought 2u by pm1
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