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Date:                         Mon 5 Jun 2006.  Replacement day for Agung’s Birthday.

Target:                      14 laps Damai LSD at 8:2 run:walk ratio

Actual:                      17.5k = 14 laps Damai “LFD” at 8:2 ratio (except 1^st lap)

Timing:                    

                                   Lap 1                    10:24                       à10:24

                                   Lap 2                    10:46                       à21:09

                                   Lap 3                    10:31                       à31:40

                                   Lap 4                    10:10                       à41:51

                                   Lap 5                    10:07                       à51:57

                                   Lap 6                    09:37                       à1:01:35

                                   Lap 7                    10:10                       à1:11:45

                                   Lap 8                    09:14                       à1:20:59

                                   Lap 9                    09:15                       à1:30:14

                                   Lap 10                  09:13                       à1:39:27                Fastest

                                   Lap 11                  09:26                       à1:48:53

                                   Lap 12                  09:38                       à1:58:31

                                   Lap 13                  09:29                       à2:08:00

                                   Lap 14                  09:47                       à2:17:47

Pace:                         7:52/ km blazing

Time of run:             6:05 pm

Route:                       Damai lap

Weather:                  Cool.  Light wind.

Calburn:                    1269 approx

Postrun Wt:             Dunno

Shoes:                       NB 765

 

Comments:  After three day rest and plenty carbo meals, today’s run is simply awesome.  Did Galloway 8:2 all to the end, except first lap did full nonstop.  Casual walk to starting point, no stretch.  Run started slowly enough.  Felt no heel problem.  In fact, didn’t feel any problem, except after ~ 4 laps which felt a slight Achilles twang on right foot during the walk break.  Rewater at mid lap 5, after which tempo surprisingly got faster and faster.    Rewater again mid Lap 10.  During previous LSDs, never broke 10 mins ever.  As Richard Habeya noted, cannot slow down.

 

Overall, total run pace is good for sub 3 hour half marathon.   This is last LSD over 15k for PJ Half Marathon training.   Today’s mileage is just 3.5k short of a half-marathon.  If consider 1.3km per lap, then 14 x 1.3 km = 18.2 km is just 2.8km short of a half-marathon.  So total, I think I can run the distance in slightly better time than debut 2001 PBR Half-marathon (sub 3 hours).  Tapering is in effect next week, mebbe 10k or 12.5k LSD only next weekend.  All runs after this will be run at LSD pace, no arguments.  Perhaps I will force myself to put a 1 min walk break after every 8 min of running to force myself not to attempt any PRs during midweek runs.  Don’t want any injury to result just two weeks from the event.

 

Postrun:  Cool down, light stretch of hamstrings.  No Achilles stretch.  Totally soaked in sweat. 

Postrun + 1day:  Pain in left sole: plantar faschia pain when heel is “twisted” certain way.  But could still walk pain-free if footplant is correct.  I knew yesterday’s injury-free run was too good to be otherwise.  Just had to wait one day after.

 

Characters:  The usual pakcik guard.  The uncle with the white longhaired dog.  The Auntie with the puppy.  Otherwise, none that matter. 

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