Wednesday, November 16, 2005

4 more days to KRI


U guys must think i'm crazy, sick also want to train. Somore is a speed work not long run. But I'm glad that I survive der whole course training. I make a request to coach, ask him to give me a easy want. Cause I'm not feeling well, lucky he say ok. Coz yday he not in a good mood. Phew!!

Warm Up 4km = 23'36.85

400m x 1 @ 50% pace = 2'07.37
50m slow + 50m fast x 1 = 2'08.39
400m x 1 @ 3 quarter pace = 1'53.15

400m x 6 (target time by coach 1'36 per lap)
1'35.87 / 1'36.06 / 1'36.86 / 1'35.86 / 1'34.56 / 1'34.63

1200m x 3 (target time by coach 1'36 per lap)
* 1'36.83 / 1'37.83 / 1'35.36 = 4'50.02
* 1'36.19 / 1'37.41 / 1'34.70 = 4'48.30
* 1'36.46 / 1'37.92 / 1'33.31 = 4'47.69

400m x 1 All Out (target time by coach 1'25)
1'21.31

Warm down > 2km

Total Distance Cover > 13.6km


brought 2u by pm1

1 comment:

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