Friday, October 21, 2005
DOWN OUT MASUK LONGKANG SAPU LANTAI
Extreme Tough
I think coach is crazy!! Tues speed work oredi damn suffer like hell liao, yday lagi teruk. Tambah vege!! Eventho i wasnt run on wed due to heavy rain, so i tot i could fully recover. Nope! I was wrong, i couldnt find my form back. I was late for track, so didnt do der warm up, strait shoot to der menu.
* 400m x 1 @ 3 1/4 pace
* 50m slow 50m fast x 1
* 400m x 1 @ 3 1/4 pace
3000m x 2 (Target time by Coach 12:10)
1 set = 12m 13.47s (slow 03s)
2 set = 12m 20.30s (slow 10s)
2000m x 1 (No Target Time, but oredi Sapu Lantai liao)
1'36 / 1'39 / 1'38 / 1'40 / 1'37 = 8m 11.77s
Warm down = 2km
Total Distance = 11.4km
brought 2u by pm1
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