Training Report

When : 6th feb 2006
Where : Lake Garden, KL
What : Long Run for 10th Loops

I very Kek Sum u know, cause I wanted to run 10th loops want. But after 7th loops I kenot tahan liao, due to der super duper hot hot heat lor. I started my run at 8.45am u know, so imagine lah how hot izzit after 1 hour plus. Telur oso can masak, actually I think I can PR's wan, but "Yau Sum Moh Lek Lor".

13' 00.10
12' 20.76 > 0h 25' 20.86
12' 08.82 > 0h 37' 29.68
11' 54.57 > 0h 49' 24.25
11' 44.60 > 1h 01' 08.85
11' 37.04 > 1h 12' 45.89
11' 23.05 > 1h 24' 08.94

Total Distance Cover : 16.1km

Energy Drink : Gatorade

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When : 7th feb 2006
Where : Kpg Pandan, KL
What : Speed Training

After a long absent at track, I finally give a try for some speed workout. To my surprise hor, today menu's all is 400m want, Kan Nee Neh.. I really chuan kah beh si lah.

Warm up 2km > 10'48.04

400m x 2 @ 3 quarter pace:
1'47.14 / 1'45.02

400m x 6 @ 2.30 including rest:
1'42.21 / 1'40.34 / 1'38.44 / 1'37.89 / 1'35.21 / 1'36.09

400m x 5 @ 2.20 including rest:
1'34.68 / 1'35.58 / 1'33.46 / 1'33.81 / 1'34.16

400m x 4 @ 2.10 including rest:
1'33.33 / 1'31.53 / 1'31.08 / 1'32.01

400m x 3 @ 2.00 including rest:
1'30.38 / 1'29.01 / 1'20.71

Total Distance Cover : 11.2km

brought 2u by pm1