Sunday Pro-Schedule training 15km
Woke up this morning and had my usual Long Black coffee(kopi-o kosong) to stimulate my mental awareness for concentration. Had 1 tablet of multivitamin and 1 capsule of fish oil accompanied by 500ml of plain water. Did my tempo run (target pace run) at pace 7min/km for 5km. Heart rate at moderate rate of 150bpm to 165bpm.
Had fried meehon for breakfast and 1 litre of water to replenish my sweat loss. I slept for 2 hours later in the afternoon for immediate recovery for my next session. Before my 10km easy run, had another cup of Long Black coffee 30 minutes prior to training. Compeleted my 10km easy run at 7.30min/km and replenished with 1 tablet of concentrated electrolyte tablet (HIGH 5 brand) with 500ml of water. This is my 6 months training programme for my upcoming mararhon in 2019. Cheers.
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