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Date:                         Su 28 May 2006

Target:                      13 laps damai @ 1.25 km per lap = 16.25 km

Actual:                      13 laps Damai = 16.25km, 8:2, 4:1, 4:2 Galloway ratios

Time:                        

                                Lap time Split time

Lap 1                      11:20                       11:20

Lap 2                      12:03                       23:23

Lap 3                      11:14                       34:36

Lap 4                      11:04                       45:40      5k mark… so slow one..  like walking ar??

Lap 5                      10:48                       56:28

Lap 6                      10:28                       1:06:56

Lap 7                      10:16                       1:17:12

Lap 8                      11:02                       1:28:14      10k mark

Lap 9                      11:54                       1:40:08     wifey joined for two laps, did 4:1, then 4:2

Lap 10                    12:12                       1:52:20

Lap 11                    10:35                       2:02:55     back to 8:2 ratio

Lap 12                    10:22                       2:13:17    slower @ 15k mark.  Last week did 2:06:05.  Cannot qualify for NB Pacesetter 15k 1 hr 40 min

Lap 13                    10:57                       2:24:14

 

Pace:                         Overall 8:53/km

Time of run:             6:05pm

Route:                       Damai Lap

Weather:                  Cool & breezy,  but humid.  Rained during the night.

Calburn:                    1171 approx

Postrun Wt:             dunno

Shoes:                       NB 765

 

Comments:  No pre-run stretch, following Galloway advice for Achilles/ heel condition.  After icing & resting the left foot for 2 days (Friday & Saturday), legs felt fine throughout the run except latter stages felt left Achilles kinda strained.  Morning was cool & breezy, but RH is rather high because sweating in no time.  Previous night had a bad fit of coughing, but no trace of this during run.  Ran at slower rate than last week mainly because worry about right heel discomfort.  Rewater after 4 laps with mix of H20 + 100 plus.  Rewater again at Lap 11 (roughly).  Laps 9 & 10 ran slower with wifey.  At end of run, find that still have energy to run last three laps at almost 10:00 per lap (would be less if not for 2 min walk breaks).  Total run pace is not good for sub three hour run.  Still using 1.25km/lap conservatively = 16.25 km @ 8:53/km pace.  If use 1.3 km/lap = 16.9 km @ 8:24 /km then still have hope for sub 3-hour half marathon (need to run 21km @ 8:34/km).  Note:  Damai hill looks like prime candidate for hill workouts.  Will wait until complete PBR for strong foundation before starting hill workouts for better timing in Putrajaya half.

 

Overall feeling is that at this stage, definitely better prepared for PJ½2006 than debut PBR½2001.  Dunno about PBR½2002 because all records lost, but probably about the same level of preparedness.  Still remember a few 16k runs prior to PBR½2002 taking TJ5 à Udini route.  Damai route advantage is that it’s kinda hilly (700 m uphill, 500 m downhill) which is good for improving strength, whereas Udini route is mostly flat.

 

Characters:  none that stood out.

 

Postrun:  tired but functional.  Longest run this year.  Still had energy to go shopping for new shoes.  Got myself a size 10 Brooks Vantage2 for RM319.  New shoes will need breaking in, so will not run LSDs in those, PJHalf2006 will still be ran in the NB765.

Next week will be last LSD > 15k before PJ Half Marathon 2006 (PJ½2006).  Next week’s LSD will be 14 laps Damai = 17.5 km (conservative) or 18.2 km (best case).  PJ½2006 goal remains just to complete!  See whether can repeat debut PBR½2001 time of 3 hrs 10 mins with less than optimum preparation at the time (longest LSD 11.2 km prior to PBR½2001).  Strategy as of now:  will start conservatively with 8:2 Galloway in 1st 90 mins, 8:1 the rest,  and last 2 or 3 km if feel energetic will run nonstop all the way & “potong sayur” the field (yea right).  Remember, it’s not PJ½2006 that matters, it’s PBR½2006 I’m aiming for!!

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