16/1/08 Bukit Jalil
Coach Peh + Stuart, Simon, Azwar, Jasmine, Michelle, Christopher, Azwar
3 x laps of the stadium first. 1 warm-up, 1 hard, 1 cool-down = 3km (running!)
Warm-up - 3 x 100m. (fastest 1:53)
Main Set (30s rests but actually 1m30s!)
3 x 400m-300m = 2,100m
1 x 400m
Cool-down 1 x 100m
TOTAL 2,800m
Slow again tonight compared to Nov/Dec 07. 300's in 6:30-ish and 400's in 8:30+. Need to do some drills and improve pecs/shoulders flexibility.
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