Feeling tired after the Putrajaya run, fortunately coach did not turn up so assistant coach Ronnie took over, not many runners show up, the obvious one is the married man Justin Gatlin and the elite gang. After 2 rounds of slow jog we intend to start the speed work out by running 6x 1k and rest time in between of 3 min. Completed all 6 times below 4.30 pace. KNN was there after disappeared for 2 weeks.
Time clocked
4min 24 sec
4min 19sec
4min 16sec
4min 30sec
4min 19sec
4min 05sec
Happy to complete the workout and is resting today but tomorrow have to do gym workout for PJ 1/2 kau kau lat.
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