Sorry been very busy 2 update pm1 weekday training report, due to heavy workload at der jail. Sorry i mean my ofis. So pm1 hv 2 write der report only on der weekend lor. Hv compile everything from monday to sunday, then only can post it. Knee injury hv visit pm1 again, yupe! der stupid pain is back! Pm1 think is due to high protein mileage on dis wks, nid 2 cut down der distance liao. Damn! Really frust lah! Geerrraaammm AKU!!!!
25th April - Monday @ KLCC
10th Lapper 1hr 12min 28s (13km)
26th April - Tuesday @ Kpg. Pandan Track
Warm up - 2km > 10min 41.67s
5000m x 1 > 4:27, 4:16, 4:19, 4:10, 4:02 = 21m 16s
400m x 1 @ easy pace
400m x 1 only due to lightning 1:34
Total Distance = 7.8km
27th April - Wednesday @ KLCC
8th Lapper > 50m 00.19s (10.4km)
Warm down > 3.9km, Total Distance = 14.3km
28th April - Thursday @ Kpg. Pandan Track
No warm-up, bcoz pm1 was late 2 track!
400m x 8 @ 3 quarter pace >
2:08, 1:59, 1:52, 1;47, 1;45, 1:33, 1:39, 1:40
800m x 3 @ 3 quarter pace:
1:40.45 > 1:39.72 = 3:20s
1:38.73 > 1:40.45 = 3:19s
1:37.88 > 1:40.04 = 3:17s
1200m x 1 @ 3 quarter pace:
1:36 > 1:38 > 1:37 = 4m 52.76s
800m x 1 @ 90% pace:
1:28.66 > 1:28.10 = 2m 56.76s
400m x 1 @ 90% pace: 1m 18.56s
Warm down > 2000m, Total Distance = 10.0km
29th April - Friday > Rest Day!
30th April - Saturday @ Kpg Pandan Track
Warm up > 3.2km = 16m 57.32s
3km Time Trial = 13m 19.01s
Warm down > 2km, Total Distance = 8.2km
1st May - Sunday @ Bkt Aman to Sri Hartamas
Morning > 21km
1st 10km > 52m 24.79s
2nd 11km > 1hr 04m 25.33s = 1hr 56m 50s!
Evening > 11.5km, bcoz wanted 2 test der new shoe. Yupe, Air Pegasus 2003. Finally der shoe is mine! Yupe! Is mine! is mine! i repeat, is mine! Brought it at Sunway Piramid RM199, which is 101 pair left! Thanks 2 Shine for d useful info.
Damn! der shoe is TNS great! So damn cushioning, i feel like running witout der feet touching der ground. Wow!
Total Distance for dis wks = 85.8km
brought 2u by pm1
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