05.12.09 Kampung Pandan Track @ 7pm
400m x 10 (1'30.00 = 3'45/km pace)
Result :
1'27.28 / 1'23.45 / 1'24.36 / 1'27.25 / 1'27.59
1'27.56 / 1'30.81 / 1'31.16 / 1'30.85 / 1'29.61
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03.12.09 @ Lake Garden @ 6.30pm
2.3km x 4 (sub 50 min)
Result :
12'29.68 - 12'29.68
12'25.04 - 24'54.73
12'30.75 - 37'28.48
12'30.59 - 49'56.07
another good run for today, i decided to go slower pace to recover myself from past 2 days hardcore practise, at der same time, i wanted sue to pace me until der end of 4 loops. after this slow run, i felt my feet had recovered 80% from tiredness and pain.
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02.12.09 @ Permaisuri Park @ 7am
100m x 10 (25s)
Result :
24.15 / 24.23 / 23.23 / 23.76 / 23.55
23.98 / 23.65 / 23.59 / 24.23 / 23.28
absolutely pain and tired after yesterday's track run, again today back2back.
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01.12.09 @ Kampung Pandan Track @ 7am
400m x 12 (1'36.00 = 4 min/km pace)
Result :
2'47.52 / 2'52.57 / 2'51.51 (warm up)
1'32.03 / 1'28.21 / 1'27.19 / 1'27.59 / 1'30.04 / 1'32.21
1'31.47 / 1'30.84 / 1'31.41 / 1'31.00 / 1'33.17 / 1'29.87
3'12.70 / 2'58.67 (cool down)
absolutely tough without anybody to pace with, but i still satisfied with my performance today. suppose that prabu have to join me but he has seminar so i had to run alone.
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