First of all, I would like to welcome Kenneth Teh to our speed work-out at Kampung Pandan Track. I think he survived and passed the first test with flying colour. Well done, Kenneth!
I did my 5-lap warm-up followed by some stretching. Then, coach Chan gave us the following programme:
1) 400m easy jog.
2) Fartleg 50m fast, 50m slow for 1 lap.
3) 2km - my time was 8'45".
4) 400m x 8 - my time was 1'37", 1'34", 1'34", 1'31", 1'30", 1'27", 1'27" & 1'10".
5) 800m warm-down.
Total mileage = 8.8km.
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