Tosai is Haile Gebrselassie's staple food

I arrived at track slightly earlier than usual- 640pm as opposed to the usual 645pm and I was still late because Coach had arrived and started the warm-up laps.  The usual group was there, although Ah Toh was missing.  After one warm-up lap, Coach said that he wanted us to run "10 times".  I misunderstood it to mean 10 x 400 meters (set time), so after the 1st lap, I stopped for about 3 seconds before realising that Ronnie and Ah Wah (who were ahead of me) were still running. 

It was too late by then and they were well ahead.  Because I wasn't fully warmed up I couldn't push the pace enough.  Under the circumstances, completing the 4000m in 16:45 wasn't too bad.  Each 1000m was covered in about 4:11. 

Next up- 300 meters fast (80% effort), 100 meters slow.  10 repetitions.  It was tiring.

Because I didn't run during lunch time yesterday (I went for lunch with Jamie and Newton at Ampang Park instead) I ran another 8 laps before ending my workout for the day.

Total- about 10.6 kms.

On a side note the car is still in the workshop.  I hope to get it by Friday.  I miss it.  I know it's only a Wira, but nothing feels like driving your own car.  I've been driving Jeanne's Sentra, her other replacement station wagon (the Nissan AD Resort) and my dad's VW Beetle but it's in the back of my head that the cars don't belong to me.  But repairs will be expensive.  Sigh.