Still on recovery from the ipoh half marathon but today speed work was the most tired one for me as my legs where so heavy later in the training and of all days today coach want us to do 3 km fast one and more.
Tempo run with guanasan
20 laps ..... 35min
with coach..
7 1/2laps (3km).....10:13s
5 laps(2km)........ 7: 09s
21/2(1km)... 4:00s here tempo run as legs so tired.
warm down 2 laps
Total 20laps + 15laps = 35laps (56:22s)
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