2.4km trial run

teelee and richard gere planned doing interval training at hougang stadium tonite...i decided to join them and do a 2.4km trial run formy upcoming ippt.......i arrived early and cleared my bowel before i changed to my running attire...teelee came aftr a warm up run from his house.... we decided to start first cos mr richard gere will be late...teelee started his 800m interval while i went for my 2 rounds warm up.......ric came after i finished my awrmup and i pulled him with me to help me to hold my legs for my situps...managed a decent 39 within a min.....then i went to struggle 8 chinups beofre i went for another toilet break before my run I have ben doing quite a bit of long distance and no speedwork...i knew i will have problem with my speed endurance for 2.4km...heck...i jsut want to clear the 10min barrier.....to do it, i need to clock faster than 1:40min for every of the 6 rounds.... i started with a conservative pace and manged to hit close to target....i tried to maintained but for after 3 rounds, i startd to feel the strain....i push on but just cannot go below the 1:40min.....in the end, managed to finish in 10:12min.....hopefully, i can just shave off the few seconds off during the actual test which will be held in the morning and in better run route (I hate tracks!!) before i finish my session, i chiong with ric for his last 800m interval lap....after a 10min rest, my legs felt light and i flew....finished the lap in 78sec...... distance: 2.4km time taken: 10:12min lap time 400m for 1:42min 400m for 1:45min 400m for 1:41min 400m for 1:40min 400m for 1:43min 400m for 1:39min