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Date:                         Sat 10 Jun 2006. 

Target:                      10 laps Damai LSD at 8:2 run:walk ratio 1^st half & 9:1 ratio second half

Actual:                      10 laps Damai = 12.5k, 8:2 for 1^st 4 laps, 9:1 2 laps, revert 8:2 the rest.

Timing:                    

                                   Lap 1                    1.25 km                   10:50       à  10:50

                                   Lap 2                    2.5 km                     8:44         à  19:34

                                   Lap 3                    3.75 km                   9:32         à  29:06

                                   Lap 4                    5 km                        9:26         à  38:32

                                   Lap 5                    6.25 km                   9:33         à  48:05

                                   Lap 6                    7.5 km                     9:20         à  0:57:25

                                   Lap 7                    8.75 km                   8:47         à  1:06:13

                                   Lap 8                    10 km                      8:54         à  1:15:07   ** 2006 10k PR

                                   Lap 9                    11.25 km                 9:36         à  1:24:43

                                   Lap 10                  12.5 km                   9:28         à  1:34:10  ** Damai 10 laps PR

Pace:                         7:32/ km average.  ** Fastest pace for 12.5k

Time of run:             6:10 am

Route:                       Damai lap

Weather:                  Cool.  Light wind.

Calburn:                    901 approx

Postrun Wt:             Dunno

Shoes:                       NB 765

 

Comments:  Yeah.. Plan for the great 10k PR.  Thought could handle a ratio change midway from 8:2 to 8:1 but somehow mistranslated this to 9:1 during the run.  Anyhow, cannot tahan 9:1 for long!!  Hahaha…  Gotten used too much to 8:2 oredi, mebbe should do 8:1 tryout.  Anyhow, mission accomplished, PR’ed with 1:15:07 10k.  I forgot what my real all-time PR was; it was possible 1:10 smthing if I’m not mistaken, from the Komtar run many2 year ago.  So since this was kinda LSD, wore the worn out NB shoes.  After a week of breaking in the new Brooks Vantage 2, the NB 765 felt lighter...  Haha… Gonna need some time to get used to heavier Brooks Vantage 2 for LSDs.  Oh BTW, the Brooks also saw flooding on Friday morning, got slightly wet, but dried in time for Friday night travel.

 

OK I digressed.  Since this was last LSD before next week’s PJ-Half, didn’t really go all-out to avoid injury.  Still, managed to do sub-10 minutes for 9/10 laps.  Two weeks ago a sub-10 min lap with 2 min walk break seems impossible.  Good improvement (give self pat on the back).  Overall, a satisfying run.

 

Postrun:  Cool down, light stretch of hamstrings.  No Achilles stretch.  2 hours gardening afterwards – get hamstring stretch indirectly haha. 

Postrun + 2 days:  On Monday morning felt right heel discomfort, similar to previous.  Left foot felt A-OK.  This evening there’s a scheduled 45 min run, mebbe do approx 6k at LSD pace.

 

Characters:  The usual pakcik guard.  Possibly an elite runner going up Damai hill at quite a fast pace.  A pakcik with a Lebai trying to start jogging.  Two mems walking part of Damai loop (disappeared going into Indian Waterfall lane).  A lost dog who tagged along about 500m during walk break near the Damai Kindy.

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