Yday training is der most suffering n der worst i ever have. even when i reach home liao, my heart still pump pump non stop. reason is, i tot only go all out 3km for 1 try. didnt except there is 2nd to come. i never run 3km for 2 time in training b4, most of der time, only once. i think der orang tua tot we are robot. thank god i survive!!
coach is starting der klim training programe again, i think der rest of der day will be even tough. good luck!
warm up 2km, 400m x 1, 50m slow 50m fast x 1.
der main course
3000m x 2 @ 4 mins pace per km.
1'34 / 1'36 / 1'35 / 1'36 / 1'36 / 1'36 / 1'37 / 46.66 = 12' 00.85s
1'31 / 1'36 / 1'35 / 1'38 / 1'39 / 1'36 / 1'37 / 44.35 = 12' 00.34s
400m set time x 4 @ 2:20 including rest
1'36 / 1'30 / 1'29 / 1'23
warm down 2km
total distance = 12.4km
brought 2u by pm1