Today, I have had a short run 42' in fitness running belt machine (I don't like but Shanghai air is quite polluted and traffic not good!)...after ever longest training from yesterday! I use today's training to improve my run 10K pace...I started walking jogging for first 5' warm-up, then, 30' running,with 6 series of 200m @ pace of 14.5km/h, 2 of 400m @ pace of 13.5km/h and 1 serie of 1 minute sprinting for last minute and, finally, 7' walking slowing down!!
I start to really like lot that kind of training but is quite dangerous to speed it up in a running belt machine!! After,my training, I have had a customer quick dinner in Shanghai...but, in my way to the restaurant, I could not stop sweating like hell!!! haha
Anyway, I have managed to reach the restaurant/bar on time to have the dinner together with Ken (China GM) and the customer...but, on my way, I have just seen one person killed on the road ...bike accident, really wild and weird, the body was still not covered and a lot of people just looking at him...he was very young!! What Ken, explained me was if the guy did not have money or family neither, they will leave him there for some hours...I did not see neither any ambulance. It was a shocking for me and the driver...that driver was not wearing helmet.
Talk to you next post....tomorrow flight back to Hong Kong!! and keep training @ home, sweet home!!
Successful 11 Mile Run! Bring on the 13.1!
11 hours ago