I am still running, i have decided to use 6 routes as my benchmark for improving. My fav is MR25 5km route, because it is the king of pain route with slopes. I just set a PB today at 37'15, where i used to do ard 42'00. My target by sept 1st is below 35'00, to be frank, it look a bit beyond me. 2nd fav route is national x-country route at macritchie, best time is 36'40, target is below 33'00. As for 4km canal run, i repeatly lower the timing from 36'00 to current 28'40,which i ran yesterday, and i am only 40 sec away from breaking it.
I already hit my 2.4km canal slope run target by running 16'18, besting 16'30. I would attempt the 2.4km flat canal route, below 15'00, currently doing 16'12. As for the track's 2.4km's target of 14'30, i am now at 16'14, which i ran almost a month ago, and it was my 1st and last run at track.
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