My volunteer run and LSD 141006

Date:13.10.06
Time:7.10am
Venue:Lake garden
Condition:Test run at lake garden,6 laps,pace too fast at first lap,and condition not feel good,finish in 1h12m45s.
Split time:10:35,11:57,12:57,12:31,12:51,11:52.

Date:14.10.06
Time:6.05am
Venue:Lake garden to Hartamas (23km)
Running partner:Phyllis,SJ,Fook,Grace.
Condition:Pace with SJ,faster pace,is good for me to gain my pace feeling,like 5minutes per km pace,it was good for me.We 3 persons including SJ n Phyllis guide Fook and Grace to one round income tax,then we heading back to Bkt Aman.Fook and Garce continue their maiden LSD 30KM journey.I feel good.After a little rest,Phyllis went for Volunteer run for 2 laps at 2.3km lake garden,SJ pace for first lap,then Phyllis went alone.

About 9.30am,I saw Grace first,she look good,still like run relax and no hit the wall,cinya salute to her,she is got a lot of potential.Fook little suffer at final 1 km,he face cramp problem.I accompany him to walk back last 500metres.

Grace finish with 3h20m,Fook is 3h30m.It is good as this is their maiden LSD 30km.

Date:14.10.06
Time:6.35pm
Venue:Lake garden 2.3km x 6 laps
Condition:At first no confidence to run,cause worry after rain,the surface with make me difficult as worry if run fast,may fell down..haha !! But after chat with chen wife and his son,then me heading to start,planning all the way run consistent,first lap 11m20s,so..I feel it is good,I feel my leg muscle after this morning,suitable to run this pace.

After chat few seconds with Chen who came after shopping to survey the surface of the route,cause still under repair.

I try to control each laps to run under 12minutes,and feel my pacing bigger and faster and final lap,I pia all the way,so happy to finish with 1h09m38s.

My split time
1 lap -11m20s
2 lap -11m14s
3 lap -11m58s
4 lap -11m54s
5 lap -11m59s
6 lap -11m12s

15.10.06
Time:5.30am
Venue:Double hill (10km)
Duration:1 hour
Running pacer:SJ,Kenny Choo,Tan Wah Sing and CCHoo
Condition:After yesterday hartamas LSD,plus last nite Alibaba run,feel tire,but still can maintain 6 minutes per km pace.