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Date:                         Wed 19 July 2006.   First run after Seremban Half.

Target:                      10k slow nonstop.

Actual:                      10k moderate nonstop up to 7k, then walk 2 min, then 6:1 to 10k

Time:                         Segment              lap km     split km  lap time  split time

                                   Tesco End          1              1              7:40         07:40

                                   Two-Trees          1              2              7:20         15:00

                                   Jetty End             1.5           3.5           9:55         24:55

                                   Two-Trees          1.5           5              10:00       34:55

                                   Tesco End          1              6              7:47         42:42

                                   Two-Trees          1              7              7:50         50:32

                                   Jetty End             1.5           8.5           11:38       1:02:10 ** 8.5k PR

                                   Two-Trees          1.5           10            11:19       1:13:29  ** 10k PR

Pace:                         7:21 min/km ** 10k pace PR

Time of run:             6:15 pm

Route:                       Udini two-trees.

Weather:                  Haze!!  Humid, with a little wind from north.

Calburn:                    716 approx

Postrun Wt:             151.

Shoes:                       Brooks Vantage 2.  Accumulated mileage = 117 km

Mindtune:                Black Eyed Peas feat Sergio Whathisname “Maskinadta” (sp?)

 

Comments.   Yesterday was supposed to run, however the haze is back!  Checked DOE website, Air Pollutant Index (API) was 71 at 5pm.   So decide to wait it out.  Today, was too gegel to care whether haze or not (API of 78 at 5pm), just have to run!  And since yesterday didn’t do 7k like supposed to, and Th cannot run because of conf call, decide to run 10k today.

 

Run start with rusty parts, everything felt bad.  Left knee, left sole, right heel, etc, etc, but kept at it.  Eventually the rustiness kinda evaporated.  Surprisingly, both running & breathing felt effortless today.  Must be the haze, haha!  Pace was moderate, not too fast, maybe because of slower tempo of today’s mindtune.  After 2 days rest from Seremban Half, legs felt strong.  Kept the moderate pace for 5k, then after Two-trees went slower a bit.  After 7k, legs kinda tired, but mind was willing, did a 2 mins walk rest, followed by 6:1 ratio to finish up total 10k. 

 

Double PR’d again!!  Huuyagh! 1st 10k at Udini route this year.  Also note that no rewater anywhere.  Learned that could survive without rewater for 1st 10k from last week SHM.

 

Run-wise, kind of uneventful.  However jeng-jeng-jeng: beat previous Damai PR by 7:25 mins.  And if really true the route is 2x5.4 =10.8 km, then would have done a 6:48 min/km pace, which could have meant a 1:08:01 10k.  Yeah but I’ll just stick to conservative numbers as usual.

 

 

Characters  Walker uncle in light green jacket (The Sweating Man).  Lady runner.  Guy riding bike.  Soccer guy in yellow Tshirt.  This one I overtook with ease on 5k  return leg (Jetty End to Two-trees).

 

Postrun: 

Left sole sore.  Left calves sore, right above Achilles.  Right Achilles ached.  Right hamstring sore too.

 

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