KL Runner

Kuala Lumpur Runner, KULAI Runner.

Thursday, October 19, 2006

18th oct 2006

Recently the weather was very bad. The air was full of heavy haze, sometime raining in the evening. I train less recently, weekly average mileage drop to average 30km per week for the whole year. My pace also drop sharply. But I did one of my best speed work of the year today. .....
1km warm up
200m x 2 times at 48 seconds and 45 seconds
1km repeat x 4 times with about 3.30 rest
- 3.54, 3.53, 3.50, 3.49
200m repeat x 3 times
-42, 40, 36
1km warm down

Total speed work = 5km
total run = 7.3km


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