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