18.2.2010 @ Lake garden Children Playground @ 6.30pm
9.2km (2.3km x 4) - Easy Run!
Attendance : Ronnie, Fauzan, Rujhan, Vijay, Lai Fong Sang
Result :
13'34.16 > 13'34.16
12'53.73 > 26'27.89
11'59.04 > 38'26.93
11'03.64 > 49'30.59
___________________________________________________________________
17.2.2010 @ Lake garden Children Playground @ 6.30pm
9.2km (2.3km x 4) - Target Time : Sub 45!
Attendance : Ronnie, Fauzan, Rujhan, Vijay, Sue Wong
Result :
10'36.37 > 10'36.37
10'59.26 > 21'35.63
11'25.25 > 33'00.88
10'55.62 > 43'56.50 - PB!
absolutely brilliant result for me today! i was very happy to break record today since 19th November last year (45'10). der pacing was very tough when i was trying to keep in pace with them. der 1st loop was great somehow i felt i ran too fast, however i was a bit tired in der 2nd loop. i could not really go well bcoz i felt a lot of heat generated under my feet, i felt uncomfortable during der 3rd loop. after 3 loop, i realised that i was within der PB time, so i decided to go a bit faster, luckily i had fauzan to paced with, he made a great pace for me and i did very well in der finishing with a superb sub 11 minutes. after all der hardcore speed, hill workout yesterday, it was not easy to do well today but i did well, it was a bonus for me.
___________________________________________________________________
16.2.2010 @ Lake Garden Deer Park @ 7.40am
450m Hill x 10 (Elevation of 15°)
Attendance : Ronnie, Stanley, Meyya, Rujhan, William Chan
Result :
1'53.89 / 1'52.78 / 1'49.15 / 1'50.88 / 1'51.66
1'49.93 / 1'51.74 / 1'49.37 / 1'49.39 / 1'46.15
this is 1 of my favorite training, i love running hills especially der highly elevation hills. i realised that my result has improved a lot. i thought i did quite well in last wednesday but i realised today i did even better despite doing 10 sets compared to wednesday 8. reason 1, maybe bcoz of my body condition got better. reason 2, pacers!! i did well bcoz i followed ronnie very tight, i told myself juz to have at most 3 seconds difference and not more than that. i made it! although tired but very enjoyed moment of sharing pains and practise together. thanks all!
9.2km (2.3km x 4) - Easy Run!
Attendance : Ronnie, Fauzan, Rujhan, Vijay, Lai Fong Sang
Result :
13'34.16 > 13'34.16
12'53.73 > 26'27.89
11'59.04 > 38'26.93
11'03.64 > 49'30.59
___________________________________________________________________
17.2.2010 @ Lake garden Children Playground @ 6.30pm
9.2km (2.3km x 4) - Target Time : Sub 45!
Attendance : Ronnie, Fauzan, Rujhan, Vijay, Sue Wong
Result :
10'36.37 > 10'36.37
10'59.26 > 21'35.63
11'25.25 > 33'00.88
10'55.62 > 43'56.50 - PB!
absolutely brilliant result for me today! i was very happy to break record today since 19th November last year (45'10). der pacing was very tough when i was trying to keep in pace with them. der 1st loop was great somehow i felt i ran too fast, however i was a bit tired in der 2nd loop. i could not really go well bcoz i felt a lot of heat generated under my feet, i felt uncomfortable during der 3rd loop. after 3 loop, i realised that i was within der PB time, so i decided to go a bit faster, luckily i had fauzan to paced with, he made a great pace for me and i did very well in der finishing with a superb sub 11 minutes. after all der hardcore speed, hill workout yesterday, it was not easy to do well today but i did well, it was a bonus for me.
___________________________________________________________________
16.2.2010 @ Lake Garden Deer Park @ 7.40am
450m Hill x 10 (Elevation of 15°)
Attendance : Ronnie, Stanley, Meyya, Rujhan, William Chan
Result :
1'53.89 / 1'52.78 / 1'49.15 / 1'50.88 / 1'51.66
1'49.93 / 1'51.74 / 1'49.37 / 1'49.39 / 1'46.15
this is 1 of my favorite training, i love running hills especially der highly elevation hills. i realised that my result has improved a lot. i thought i did quite well in last wednesday but i realised today i did even better despite doing 10 sets compared to wednesday 8. reason 1, maybe bcoz of my body condition got better. reason 2, pacers!! i did well bcoz i followed ronnie very tight, i told myself juz to have at most 3 seconds difference and not more than that. i made it! although tired but very enjoyed moment of sharing pains and practise together. thanks all!
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