Track Training

Yohoo!! My legs felt OK...no pain so I decided to go to the Klang Municipal Council Stadium to run. Well, I did 10 rounds (4km), with fartlek included. The problem is I did not time myself as I didn't bring my watch. So I just went with feeling only. I think I did my fartlek runs at 70% of the heart rate and rising to 80% at the final 200m. So the interval is 1 hard round (400m) then followed by 1 slow round (400m). The hard round is 100m sprint, 100m at a constant pace and then 200m all out. By the time I repeat this 5th time, I was lying at the grass going to puke....