KLIM is still 4 month away, but der training oredi damn hardcore. There wont be a peaceful life for us until der KLIM is over. For my last set of 2000m, i couldnt go fast anymore. Totally run out of gas liao, thats why my timing very poor.
I'm so dissapointed with it. I saw Justin & Kenneth also pancit at der last set.
Coach need volunteers for his Triathlon Titiwangsa, currently i think he need lot of helper. Sumore dis sunday got PACM 30k Pratice Run. Ayoo!! Both place also important for me lah. I wanna help coach, not bcoz of der allowance. I want to help bcoz he help me so much on der training, so i think is time for me to do something. Whoever want to volunteer too, pls do let me know ya.
For der PACM Pratice Run, i hope Justin & Jamie can help me talk with der Powerbar ppl ya! I hope Powerbar ppl will sponsor our New Year Run. Pray Hard!!
Warm up > 4km = 22'37.90
400m x 2 @ 3 Quarter Pace:
* 1'54.96 / 1'41.51
50m slow & 50m fast x 2:
3000m x 2 @ 4:00 per km:
* 1'31 / 1'37 / 1'36 / 1'36 / 1'37 / 1'37 / 1'36 / 47.32 = 12'00.90
* 1'32 / 1'37 / 1'37 / 1'36 / 1'37 / 1'37 / 1'36 / 44.85 = 12'01.02
2000m x 1 @ All Out:
* 1'51 / 1'50 / 1'49 / 1'46 / 1'38 = 8'57.33
Warm Down: 800m
Total Distance Cover: 14.4km
brought 2u by pm1