Wednesday, February 22, 2006

11 More Days To KLIM

When : 21st Feb 2006
Where : Kpg Pandan, KL
What : Speed Training

It was very heavy rain yday, so training started very late too. While waiting for der rain to stop, everyone hv a chit chat 1st lah until der rain stop at 7.10pm. Since it getting late, coach dicided to cut short der menu. Der menu is exactly same as last thurs.

der Menu :
Warm Up 2km > 11' 15.25
400m x 1 @ 3 quarter pace > 1'41.22
50m slow + 50m fast x 1
100m slow + 100m fast x 1

2000m x 1 @ 100% all out :
1'30 / 1'35 / 1'34 / 1'34 / 1'31 = 7' 45.38

1000m x 1 @ 100% all out :
1'27 / 1'28 / 43 = 3' 39.66

Warm Down > 2km

Total Distance Cover > 8.6km

brought 2u by pm1

1 comment:

zohguy_saiyajin said...

See you people at São Silvestre in Sao Paulo city!! (: