Date: Sunday 2 Sep 2006
Target: 15 km @ 5:1 ratio, no pace target, last LSD before Putrajaya Half
Actual: 15 km @ 5:1 ratio
Timing:
Segment lap km split km lap time split time Remarks
Tesco End 1 1 8:07 0:08:07
Two-Trees 1 2 7:56 0:16:03
Jetty End 1.5 3.5 11:06 0:27:10
Two-Trees 1.5 5 11:11 0:38:21
Tesco End 1 6 8:00 0:46:21
Two-Trees 1 7 8:49 0:55:10
Jetty End 1.5 8.5 11:45 1:06:55
Two-Trees 1.5 10 11:10 1:18:05
Tesco End 1 11 8:42 1:26:47
Two-Trees 1 12 8:31 1:35:18
Jetty End 1.5 13.5 12:22 1:47:41
Two-Trees 1.5 15 11:52 1:59:33 Longest Udini (3 cycles)...
Pace: 7:58 min/km
Time of run: 5:30 pm.
Route: Udini Two-Trees x 7
Weather: Cloudy. High RH, strong winds from south.
Calburn: 1038 est
Postrun wt: 148.
Shoes: Brookes Vantage 2, accum 312 km
Mindtune: Fort Minor
Comments: I missed mein midweek run due to rain & arrival of a carload of supporters from KL. Sat morning it rained so Sat evening I simply had to run a final LSD before Putrajaya because Sun was a full travel day. So it was a gegel situation kind of.

Not much to say about the run. Planned for 2 rewater stops at 7.5 km and 12.5 km. Parked mein car not at the usual spot, but near the Nelayan area, right after the pedestrian bridge. Started slow, chose a slow mindtune which came on air earlier enroute. Stuck to 5:1 ratio. Wind was really strong from south. One thing not good was I ran on full & gassy stomach (thanks to over-carboing with my supporters). Breathing was difficult, and the Demonic Side Stitch gave me a really good pain in the right side by the 6th km. Only in the 8th km after the rewater stop, after I gave a loud burp, did the breathing become easier. After 10k, my nips were really chafed (forgot them nips protecta tape) & my mind was telling me to quit at 12.5 km, but kept on going. Somehow managed to run the last stretch non-stop from Jetty End to Two-Trees finish line.
Postrun: Tired but functional. Timing was below 2 hours at leisure pace. At 15k, this means just 6k from 21k. At same pace would mean a 21k at about 2:45.
Another observation is sorenesss just above knees, which I think is caused by the thumping on the concrete surface, unlike Damai, which is asphalt. The hard surface has really worked out the shock absorbing muscles. Good development also, I think.
Postrun + 1 day: Travel day. Functional. Didn't take morning heart rate.
Characters: Aplenty, because of Saturday, Merdeka Weekend, etc. Thick-calves Thai Lookalike guy running 5k. Brader wearing PBIM2006 t-shirt jogging. A band of runners (looked experienced) including one schoolkid. Tourists taking pictures. Etc, etc.
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