Route: Seputeh – Desa Waterpark
Timing: 54:28 for 5:21 min/km pace
Plan: Easy paced recovery run; probably around 6 min/km pace after Tuesday’s tempo run and yesterday’s legs’ session.
Result of first half: Close to target for the first 3-4km at 5:30-5:45 min/km. That’s about as close to slowing down as I could manage. It helped that I made Kenny run ahead. The problem cropped up when he went onto the opposite side of the road at km4. We were still on track for a 5:30 min/km pace…or so I thought since he was only about 50m back.
Result of second half: Since I was in front with no Kenny to rabbit chase, the legs got thinking and went faster. The pace was still easy but I was definitely negative splitting. I tried pulling back along Old Klang Road – the headwinds from the speeding buses helped in this sense but not in terms of safety or risk of being roadkill!
Game plan for this weekend? Nothing planned at the moment – maybe an easy 4-5km shake out run on Saturday morning.
Sorry, no adiNation Training Run report this week – we had a compulsory-attendance briefing at 6:30pm (yes, no kidding here!) yesterday.
In the meantime: 3Rs - Rest, Re-hydrate, Re-fuel.