Just want to record today's run (Tuesday).
Did one lap group run to motivate one beginner. Did 2:1 jog:walk, followed by 1:1 until 1km, then walked back. Nothing too demanding for a beginner. Then, time for me to solo. Since started already quite late, only able to complete 2 laps before it got dark.
Lap 1a -- 5:50 --- 5:50 --> 1km
Lap 1b -- 5:11 -- 11:01 --> 2km ..Seriously?
Lap 2a -- 7:11 -- 18:12 --> 3km ..Hehe.. panchited
Lap 2b -- 6:38 -- 24:50 --> 4km
Post-run weight 147.8#.
Legs felt fine.
Tomorrow ready for longer workout. Planning at least 10k. If possible, 12k.
Ok that's it.
Over and out.
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