Interval 2.4

after resting for 2 days in a row. I went for a interval training 2.4km tonite just to warm up the muscle for weekend training.

start out the first 400m, in 1min 40sec. keeping in mind warming up the leg, good breathing.
the second sets of 400m, 1 mins 35sec, open up the legs and panting.
3rd sets of 400m, 1min 30 sec, keeping the pace reminding myself not to go faster.
4th sets of 400m, 1 mins 30 sec, a bit panting now, the left leg seem a bit weak.
5th sets of 400m, 1 mins 20 sec, keeping the pace faster and HR raise as planned
6th sets of 400m, 1 mins 15 sec, open up the legs, HR raise and pace like hell.

good session thru out, 1 mins rest in between. i felt a bit weak on the left knee. maybe din warm up properly. nothing to be alarm.

after 10mins rest, went to the chin up pole.
2 sets of 6 chin up. felt good, but maybe after the interval, the arm seem a bit tired on the left side.

rested about 5 mins, went for a steps training, 2 x 3mins each. good session, warming for tomr stairs training.

off work a little early today, pick up the bike and went over to Geylang East Central #05-126. "Rebound Center" for a quotation on repairing the dent on the bike. reached the door, a malay man come out and greets me, asked me to go over to another side so that he can see the bike properly.

put the bike up, he told me that he dont do dents only. will only do the dent when there is a repaint works. ok, so i asked him to quote. he started to write down $$$ on his note book, by the end of the "inspection" he quoted $550. wah lao. i thought. it is more expensive than my car. i asked for a break down.

repaint work one color: $220
dent: $50
stickers: $80 on the bottom frame
stickers: $30 top frame
stickers: $80 on the rear frame
Dismantle cost: $50
and other cost i couldn`t remember... i asked if there is any discount, he said no without thinking...
lead time: 4 weeks - 8 weeks
aiyo, i guess if i wanna do, it will be after the powerman liao. properly, only on the single color paint, dents and bottom stickers.
maybe $350? so expensive!

meanwhile, went to TEF for a tyre change, conti ultra sports. recommended by hee shen. cost $85. ok la, not too bad, after hearing the big cost from rebound center. let me think about it on the repair. maybe on the time, i can change frame liao loh. hehe :P

i am feeling a little burn out after this few months of training on the bike and run. especially after the run when my HR went into turbo charge. not that i am afraid, but it actually lower the moral a bit. how come? qns come that i cannot ans.

as mention, i am slowing on the frequency for running for the time being, but i would still do cross training in the meantime, keeping in mind the sprint i am doing. until further notices.