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Date:                         Tuesday 4 July 2006. 

Target:                      7k nonstop slow

Actual:                      6k with 5k tempo run (PR!) & 1k recovery jog (PR again!)

Time:                         Segment              lap km     split km  lap time  split time

                                   Tesco End          1              1              7:09         07:09

                                   Two-Trees          1              2              6:50         13:59

                                   Jetty End             1.5           3.5           9:24         23:23

                                   Two-Trees          1.5           5              9:30         32:54  ** 5k PR sub 33 min! 1:18 faster than previous PR!

                                   Tesco End          1              6              9:22         42:15  ** 6k PR!

Pace:                         7:03 min/km

Time of run:             6:30 pm

Route:                       Udini Two-trees.

Weather:                  Muggy.  Jerebu like conditions.  Only light wind, not cooling. 

Calburn:                    435 approx

Postrun Wt:             154

Shoes:                       Brooks Vantage 2.  Accumulated mileage = 65 km

Mindtune:                Shakira’s Hips Don’t Lie

 

Comments.  Day felt kinda tired with travel & all so didn’t really look forward to this run.  Also felt very sleepy all day long, and sign of sniffles.  However, went for the run anyway.  In the car before the run, the 1^st omen:  Shakira’s Hips Don’t Lie came on the air.  That pretty much set the run’s mindtune.  OK…  Run started around 6:30 pm thereabouts.   1^st km was kind superfast.   Left shoe didn’t give any problems.  2^nd km was faster actually, but breathing felt laborious.  Moreover, had stomach problems, should have unloaded pre-run, but went on.  Up to Jetty End actually got panchited, really wanted to stop & take it easy, but I knew this could be a PR, so carried on.  Return trip to Two-trees I had to play dirty tricks on my mind not to give up.  Tried lying “I’ll just run to that tree” & then kept going.  Didn’t work kinda.  So took out the magic rubber band again, and started hooking up people, things, etc and reeling in.  It’s the reeling in that I felt was giving the momentum to carry on with the run.  At Two-trees, totally panchited, but what the heck it’s a PR!  Took a 2 min walk break before recovery jog to Tesco End.  Thought that wanted to take another 2 min walk break before jogging back to Two-Trees, but too panchited to start jog, so walked all the way to Two Trees.

 

Turns out that 6k to Tesco End was also a PR, even with 2 min walk break, due to the superfast 5k.  Haha!  Double PR today.   5k pace was 6:35 min/km, 6k pace was 7:03 min/km.  If used 5.4km as per measured using gmap-pedometer, then the 5k PR translates to a pace of  6:05 min/km.  Haha… approaching the elites slowly but surely.

 

At this point I think I hv come equal of better than fitness level of 2002 during PBR2002 campaign.  For PBR2006 campaign, if everything goes well, would have run four LSDs of >16km, including one full 21k trial (Seremban Half).  Also, following Galloway method, LSDs now extend to 2++ hours of run-walk with faster recovery.

 

Characters:  One smiling jogger mamat (?).  Two overweight high school kids.

 

Postrun:  Rewater Hundred plus at Caltex near Tesco.  Reach home emergency unloading!  Haha!  See?  I told ya I had stomach problems pre-run.  Stretched a bit.  Left leg sole felt sore.  Didn’t ice or anything.  Tabulated results & was really sleepy, so turned in at 10:30 pm.

 

Postrun next morning:  resting heart rate 62 beats/min (orait!).  Both legs felt fine, surprisingly, maybe due to good night’s sleep, so plan for 5k easy run in the evening.

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