I luv interval training.

Warmup - 1km jog to Jurong West Statdium
Lap1 - 400m-01:40, 400m slow jog
Lap2 - 400m-01:50, 400m slow jog
Lap3 - 400m-02:15, 400m slow jog
Lap4 - 400m-02:05
Cooldown - 1km jog home

by the end of the Lap4, my shins are hurting bad. so much for nb755's superb cushioning. guess i havent wacked hard enuf yet. total milelage is 3.8km.