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Date:	Saturday 11 Nov 2006
Target:	15 km @ 6:1 ratio, 10 mins per lap pace target, 1st LSD post raya. Note the 6:1 ratio, crank up the notch to 6:1 LSDs from now on.
Actual:	16.25 km @ 6:1 ratio, extra 1 lap non-stop
Timing:	Segment lap km split km lap time split time Remarks Damai 1.25 1.25 10:13 0:10:13 Damai 1.25 2.5 9:38 0:19:51 Damai 1.25 3.75 9:52 0:29:43 Damai 1.25 5 9:08 0:38:51 Damai 1.25 6.25 9:12 0:48:03 Damai 1.25 7.5 9:43 0:57:47 Damai 1.25 8.75 9:10 1:06:56 Damai 1.25 10 9:12 1:16:08 Damai 1.25 11.25 9:35 1:25:43 Damai 1.25 12.5 9:16 1:34:59 Damai 1.25 13.75 9:23 1:44:23 Damai 1.25 15 9:29 1:53:52 Damai 1.25 16.25 8:09 2:02:01 *** PR 13-laps Damai
Pace:	7:31 min/km
Time of run:	6:15 am.
Route:	Damai Loop
Weather:	Cloudy. High RH, no winds.
Calburn:	1133est
Postrun wt:	147 thereabouts.
Shoes:	Brookes Vantage 2, accum 413km
Mindtune:	Shakira, World Cup version
Comments:	This is the first LSD post-raya, not counting the 10k Subang Jaya run last week. Post-raya I'm gonna crank it up a bit to 6:1 run-walk ratio. Slow and steady does it. Nothing special about this run, just ran it at my own pace. Over the entire run, the right leg seem a little bit off, some funny feeling just aft of the knee. During the run I was quite surprised that I could consistently do 6:1 pace no problemo. Quite surpised that I could PR so soon post-raya. I was expecting at least two-three weeks to get my form back.
Postrun:	Tired but functional. Stretched. Rehydrated. Pretty much the usual. Later the day still able to go to Ikea jalan2 et al. No leg problems of any kind (yaay!)
Postrun + 1 day:	Still no problema. So did some gardening.
Characters:	Not much. This neighbour started to run with me in the 8th lap or so. When I told him I'm running 13 laps, he dropped off. Later saw him run the Damai Hill.
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