ok lemme check..tomorrow u start with me ka?

oh wai- u wan teman me? :yay:

vicariousangel i help you...

i run tomorrow after work but i'll do my training

btw, 1st week.. 2.5km warm up, light jog or walk...i usually do that with kuya..

but i do less than 2km sometimes lol..malas do so long..

u want do the metres or the mins?

I kasi rough estimate on the distance later tonite for the park area..u gonna run the climbing area ?

wait! i just realize it's in miles lol

so 1st day is 4km warm up then 6x600m or 2 mins then 2-3 mins recovery, slow jog/walk then 4km cool down..

hahaha ya first i thought looks weird ni makai meters macam teda.

i think park better

oh ok

so u decide whether u wanna do in mins or in meters

the wednesday one is tempo run i think..but i'm not sure how to calculate the strides

hmmm, mins or meters.... mins easier for me to track with gymboss.

yeah i tot mins is easier too

so i just show u roughly 4km la kan?

yar, or u can tell me how many rounds, lmao.

i try to estimate distance for 2 mins run

roughly 4km is less than 3 rounds

the 2min run ipunya intensity is hao? max?

oh okeh M = miles, m = meters

hmmm think i better do morning run instead. evening confirm PT.

2 min is steady run..it didn't say sprint

ok so i'll just assume warm up is 3 rounds then i start do the 2min x6 liao

yeap yeap

can u see this map? cause 4km is 2 half round XD runkeeper.com/user/masli...

i dunno my exact time ran, but i include time cool-down i walk walk tak sampai 4 miles coz zmy mom bising wang go

so cool down macam only less than 2 rounds

lolhuat astaga

tmr about 10km easy include 10 strides of 100m. massy, if include the outside ring hao much should i do?

plan to do it after my morning client.

apo outside ring?

i just remember u can track ur distance with ur android but u haf to run with ur phone lol

dun wan run with phong. lulz

hahahaha mkay