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Date:                         Thu 3 Aug 2006.

Target:                      7k slow, non-stop

Actual:                      7k moderate, non-stop

Timings:                   Segment              lap km     split km  lap time  split time

                                   Tesco End          1              1              7:36         7:36

                                   Two-Trees          1              2              7:21         14:56

                                   Jetty End             1.5           3.5           9:44         24:40

                                   Two-Trees          1.5           5              10:01       34:42

                                   Tesco End          1              6              7:30         42:12

                                   Two-Trees          1              7              7:46         49:58  another sub-50 min

Pace:                         7 :08/km

Time of run:             6:25 pm

Route:                       Udini two-trees.

Weather:                  Humid.  At first strong winds from SE, then died down to slight breeze from South.

Calburn:                    491 approx

Postrun Wt:             148!  But seems to be just water loss

Shoes:                       Brooks Vantage 2.  Accumulated mileage = 171 km

Mindtune:                PCD Buttons

 

Comments:  Definitely felt better today than on Tuesday.  Also, no leg problems.  Left knee seems okay.  Right hamstring seem to have loosened despite faster pace.  Run timings also reflect good recovery.  Breathing was kind of unsynchronized throughout except the last km.  Within the 3rd km did several acceleration glides, and thus timing for that segment shows faster.  In summary, an enjoyable run.

 

Note:  Two-trees is located at 1.8 marker.

 

So, looks like weekend LSD is on track for 13 laps Damai.  No hillwork yet.  Need to think about hillwork strategy because now seem to be able to pia to 2:30 finish in upcoming Putrajaya, based on PBIM2006 timings.   However, have to remember that Putrajaya starts later at 7am, so heat could be a problem.  Putrajaya will be last 21k of this year.  Next year’s 21k plan:  KLIM, PJ Half, PBIM, Putrajaya.  Seremban Camel Run is doubtful because of schoolkid tsunami.

 

Characters:  Jalan2 cari makan lookalike.  Guy in red t-shirt.  Enthused middle aged guy in black outfit with wife.  Two couples humping at Tesco End.  Fishermen tending to nets.

 

Postrun:  Stretched them tight muscles.  Rehydrate.  Recarboed – really hungry for some reason, so melantak on Gelugor’s famous Sharif Nasi Kandar.

 

Postrun + 1 day:  Retired late ~2:30am.  Resting heart rate 65 bpm up slightly maybe due not enough rest.

 

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