CBD 7.5 + 1.6

this evening menu is a 7.5km run to zouk and interval 4 laps of 400m. Ms Slacker sms me today said she got ton of work, but kenna force by moi to the CBD. haha

started off the run, end in mind "slow and relax", wanting to relax with the slackers in the back. light on the foot, good breathing with a group of slackers, where the "fit group" ran far infront of us. really enjoy the slow paces, smelling flower and chatting with the trekers that just back from Msia. until we reorg again, when LT decided to wait for us slacker to re-group. I decided to push up front to join the front with Laser and ST.

when we reached zouk, we did 4 sets of intervals 400m along the river. it is damn siong loh.. so long never do interval, the breathing just could not catch up with my legs. haha.. although, leg felt strong, but breathing is not catching up fast enough. decided to slack on the 4th laps. jogging back, relax. knowing there is still a long way back.

running back, since i slack on my 4th laps, i decided to pick up the paces on the way back. running along, Yankie catches up very fast until the last stretch, he over took me and power back strong.

good session on the speed works. think i should do more, so that my breathing can catch up faster.