Tuesday's track training

As usual I arrived pretty late, not having enough time to do a proper warm-up. @#$%%^& jam!!! Doesn't help that I finish work only at 615pm. I practically started the hard workouts immediately.

For the first time, Kenneth aka pm20 aka Der KNN man joined us at the track! My advice to him was to run his own pace. Anyway, he managed to complete the workouts! Well done man! Provided you train and rest sensibly, your times will plummet.

Anyway, here's my portion of the workout:-

2 km x 1 ( 7 min 45 sec) = 3 min 52 sec per km pace;

400 m x 8 (1 min 32 sec average);

400 m x 1 ( All out : 1 min 2 sec) (Felt slightly dizzy after that; my hamstrings were burning like crazy after that for a good 10 minutes- must be the lactic acid- stretched to remove the burn)

Warm down : 800 m

We are all looking forward to this Saturday's dinner- a post KLIM 05 celebration among the track runners. It'll be at Wendy's house, which is at Cheras. Note to myself: don't lose the map.

Today's plan- to run an easy 10k. Hopefully pm1 will run that pace!