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Date:                         Wed 26 July 2006.   “I feel a need, a need for speed!”

Target:                      7k moderate run, non-stop, last run before Penang Bridge 21k.

Actual:                      5k hard run, nonstop, at a blardy fast time for a back-of-the-packer like me.

Timings:                   Segment              lap km     split km  lap time  split time

                                   Tesco End          1              1              7:21         7:21

                                   Two-Trees          1              2              6:29        13:50   .

                                   Jetty End             1.5           3.5           8:55        22:45

                                   Two-Trees          1.5           5              9:07        31:52   ** PR sub-32 minutes.  1:02 faster than previous PR.

                                   Notable:  on three last segments, ran fastest times ever.

Pace:                         6:22 min/km ** 5k pace PR

Time of run:             6:31 pm

Route:                       Udini two-trees.

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

Calburn:                    356 approx

Postrun Wt:             151.

Shoes:                       Brooks Vantage 2.  Accumulated mileage = 135 km

Mindtune:                Saving Jane & Shakira

 

Comments.   Monday supposed to run, but someone called a meeting at 5pm which lasted forever, and run was canceled.  Yesterday cannot run due to 8 pm conference call.  Today the haze is back, and it looks worse than last week!!!  However, API was doing slightly better from 57 to 82 in Penang (65 @ USM @ 5pm).  Three days has passed since Saturday’s LSD without a run.  But I was so gegel with “I feel a need, a need for speed!” that whatever the API was, today was not gonna be a fourth runless day in a row.

 

Pre-run:  Morning heartrate 61 bpm (good!).  No foot problems of any kind, 3 days seem to work wonders on re-energizing the muscles.  Plenty coffee today, last coffee pre-run at 3 pm.

 

The run:  Plan for a 7k moderate run.  The first segment started easy, and surprisingly breathing was superbly synchronized (despite the haze), then at reaching Tesco End at 7:21 (hey… this is quite fast), continued the return leg at a faster pace.  And then, reaching Two-trees at 13:50 (hey... this could be a PR), continued to Jetty End and sustained pace until the dreaded Demonic Side Stitch attacked my right side.  Belly breathed deeply to fight off the Demonic Side Stitch.  Then, reaching Jetty End at 22:45 (hey... this is sub 23 mins... this must be a PR!), continued with The Suffering to the end although nearly panchited.  Here I called upon Dirty Tricks again, the two-in-one Master Puppeteer pulling me by the strings to stay upright in good form, and the Magic Rubber Band Reel-in, all the way to the finish line at Two-Trees.  Whoa!  A sub 32-min.  Another minute barrier broken!!!  What a feeling!  My need for speed SATISFIED!  Totally!

 

OK, as usual, if the route is really 5.4 km total, then mein pace is then really 5:54/km which means a sub-30 min 5k.  Muahahaha… (maniacal laughter) oredi break 6 min barrier… but nowhere close to the elites’ 5:00/km pace for 25 min 5k.  Nevertheless, today, it’s mein victory, so…   Muahahahaha to me.. (give self pat on the back).

 

Characters:   No other runners dared to venture out in this haze, haha… Anyway, going so fast that everything was a blur.. (yea right!)

 

Postrun:  Right hamstring slightly pulled, I think I was over-striding while pushing the pace...  However later at nacht, seem to disappear. 

 

Postrun + 1 day:  Resting heart rate up slightly at 63 bpm but nothing abnormal.

 

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