First workout from Coach V. (my good friend Roberto Veneziani, who is also the gregarious president of the Hong Kong Italia Running Club). Wore HRM like an obedient athlete. Generally I think they make me feel constricted, but the one he gave me is better than the older Garmin model, so it was ok. Warmed up 10k. SB be 75% hr, which would be 135-140. during first 5k in warm up ave 136 (4:58 ave), then the next 4.08k had ave hr 145 but ave pace of 5:14, trying to slow it down to stay close to 140, last 1k lapped to see how slow I would have to go to keep at 140, but ran 1.1k in 5:55 ave pace, 144 ave hr, so I could not keep hr under 140 even jogging quite slowly, Ended this 10k warm up at the track, where I did 4 x 200m (39,39,39,40). Started to rain during these. I could see the drops but I was so hot I couldn't feel them. But downpoured on the last one. I could feel that. Then did 10 lunges each front, side, back. Then did quick steps up stairs times 2, did high knees up the stairs twice, then did did double leg jump up once., did all the stairs items but forgot the 10xjump from squat, Then did 5 x 200m: 38, 38, 40, 38, 39 hr got up to high 160's on the 200m, and down to 120's before starting again. Ran 1.1k to the Shatin MTR. Almost had a panic attack on the MTR. This happens occasionally when I am dehydrated and hot. PM: slow 4k with Mickie and JJ did 2.8k with us. It was raining and nice to spend time like this with the boys. | 