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Date:	Sunday 19 Nov 2006
Target:	20 km @ 6:1 ratio, 10 mins per lap pace target 2nd LSD post raya.
Actual:	20 km @ 6:1 ratio, last lap non-stop
Timing:	Segment lap km split km lap time split time Remarks Damai Lap 1 1.25 1.25 9:57 0:09:57 Damai Lap 2 1.25 2.5 9:12 0:19:09 Damai Lap 3 1.25 3.75 9:16 0:28:26 Damai Lap 4 1.25 5 9:19 0:37:45 Damai Lap 5 1.25 6.25 8:59 0:46:44 Damai Lap 6 1.25 7.5 8:59 0:55:43 Damai Lap 7 1.25 8.75 9:17 1:04:59 Damai Lap 8 1.25 10 8:51 1:13:50 Damai Lap 9 1.25 11.25 8:58 1:22:48 Damai Lap 10 1.25 12.5 9:10 1:31:57 Damai Lap 11 1.25 13.75 8:55 1:40:52 Damai Lap 12 1.25 15 9:13 1:50:05 Damai Lap 13 1.25 16.25 8:42 1:58:47 *** PR 13 laps Damai Lap 14 1.25 17.5 9:48 2:08:36 *** PR 14 laps Damai Lap 15 1.25 18.75 8:59 2:17:34 *** PR 15 laps Damai Lap 16 1.25 20 7:54 2:25:29 *** PR 20k
Pace:	7:16 min/km
Time of run:	6:25 am.
Route:	Damai Loop
Weather:	Cloudy. High RH, breeze from north.
Calburn:	1413 est
Postrun wt:	150 thereabouts.
Shoes:	Brookes Vantage 2, accum 413km
Mindtune:	Shakira, World Cup version
Comments:	Excellent run. Multiple PRs. Whaddaya expect, run ratio increase to 6:1 what. At the end of it still manage to squeeze da juice and turbo to the finish, finishing in a sub-8 min lap (never happened before). Timing could have been faster if I had not jogged along with one of the residents of the Taman that I barely knew. He was jogging with his son. Another thing... Was wearing the Seremban Half t-shirt. Hehehe... So people now should realize "Oh so that's what that crazy guy was up to". Haha..
Postrun:	Tired but functional. Visitors at home today.
Postrun + 1 day:	No problema.
Characters:	Taman resident & son. A few ladies with doggies.
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