AM: Felt good on my morning run for a change-- 8.18k in 4:48 ave pace, not bad considering I went to Kowloon Tsai park, so it was a hilly run. PM: Warmed up 4.74k in 5:00/k pace. Plan for workout was 10 x 1k on the track, I thought it would be at 3:45 since Ali is training for the half marathon, but no, he wanted us to do 84 per lap for me, and 85 per lap for Ali (so 3:30, and 3:33), and taking off at 5:00 intervals, so just 90 sec rest, but a long rest after 5, so two sets of 5. It felt very hot, but the weather website says only 29C, 80% humidity. 1 - 3:30, Ali just one sec behind 2 - 3:30, already feeling hard 3 - 3:33, feeling like I need to go potty 4 - 3:31, went to the bathroom after this one so our rest was 2:08 5 - 3:35, rest about 5 minutes 6 - 3:29, the long rest helped 7 - 3:31, feeling the pain just 200m in, but held on 8 - 3:33, feeling the pain 100m in, coach says just to keep the effort up, Ali gets ahead of me in the middle but I outkick her 9 - 3:35, second to last one! The fatigue seems more aerobic rather than legs, like I need to lose some weight (I do) 10 - 3:36, coach challenges us to hit our target paces, but I am not feeling the love. Ali actually passed me at 200m strongly and beats me, something she rarely has the nerve to do, I am proud of her. I am proud of me for finishing the workout. It is a good step forward in my workouts. I can't wait until the weather gets more cooperative! Long cool down about 6.5k
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