it has been long time coach never give us such as hard training as yday. b4 start d menu, he oredi mention out "today i will give u all a hard wan". gulp! feel like wan to lausai liao. coach even give me der target time. he say i must do 8 mins flat for der main course.
most of d runners pray dat it will rain, so can finish early. but god doesnt help, after all der suffering over liao den only it start to rain.
warm up 2km, 400m x 1 @ 60% pace & 50m slow 50m fast x 1
der main course!
2000m x 4 @ 4:00 per km
warm down only 800m, normaly i will do 2km warm down. but yday really kenot liao, my whole body kong liao!
brought 2u by pm1