Thursday Kg Pandan Track Training 9th June 2005

Coach Chan didn't come today. Many regular kaki were not around. Anyway, according Ah Wah the manual was 400m x 16 times with set time of 2 minutes inclusive rest for group 1, and 400m x 10 times with set time of 2.20 inclusive rest.

I and Justin were in the second group today. My target was to run at a faster pace of 1.24 per lap (3.30 pace)

2 km warm up

1 x 400m = 50m slow and 50 m fast

2 x 400m @ 1.35 and 1.31

10 x 400m set time of 2.20 inclusive rest.

1) 1.24
2) 1.24
3) 1.24
4) 1.24
5) 1.24
6) 1.25
7) 1.23
8) 1.24
9) 1.23
10) 1.21

Add one more with group 1 - 1.26

warm down 800m

Total quality run - 5.4 km
Total milages - 8.4 km

I really push very hard today and was satisfied with my training.