Thursday depletion run

Yesterday I pretty much used up all mein glycogen. Today, with little replenishment, my glycogen levels must be damn low. Starting the run, really felt like no energy, can't go fast, etc, etc, no more immediate energy stores to use, so pretty much went into fat-burning mode from the beginning. Then the left knee is feeling rather "loose" and giving slight pain, so I was careful not to go too fast.

Round 1
E-Gate to Tesco End.. 1.1km 1.1km 8:21 8:21
Tesco End to TwoTrees 1.1km 2.2km 7:53 16:15
TwoTrees to Barricade 0.9km 3.1km 6:09 22:23
Barricade to TwoTrees 0.9km 4.0km 8:09 25:23 *** clocked past two trees

Round 2
TwoTrees to Tesco End 1.1km 5.1km 6:12 36:43
Tesco End to TwoTrees 1.1km 6.2km 8:42 45:25 1 min rest at Tesco end
TwoTrees to Barricade 0.9km 7.1km 6:38 52:03 2 min rest
Barricade to TwoTrees 0.9km 8.0km 7:32 50:39 2 min rest

Round 3
TwoTrees to E-gate 1.1km 9.1km 9:42 1:09:17 ** gottabe the longest

Totally depleted.
Pre-run 145.2, post run 142.6, then climbed up above 145 after hydration. Aiyo. So tonite, it was a single roti canai and a lemon tea, so how much calories do they give? Tomorrow dunno whether to run or not.