Thursday, 10/3/2005, Kg Pandan

Although I arrived fairly late for speed work, Coach had not yet arrived. After a short warm up and some stretching, Coach arrived around 6:55pm. There was a massive brawl involving 2 opposing teams who were playing football. That went on while we were doing one of the workouts. When the brawl spilled onto the track, we ran onto the football field instead.

Anyway here is the menu:

400m x 1 @ 3 Quarter Pace

50m slow n 50m fast x 1

2400m x 1 @ 3 Quarter Pace (the brawl took place around this time)

1500m x 1 @My time= 5:37

400m x 7 @ 2:30 including rest!

Warmdown - 800m

Was still pretty tired from my exertions in KLIM ’05, so the workout for the evening was more than sufficient for me.