Adidas Response Cushion 18

Bought it today at The Garden. Retail price is RM320.00 but got a 20% discount (RM263.00)
It felt softer than my inspire 4 since its a neutral cushion and lighter too. Maybe i'll get another pair of mizuno Inspire 5 or NB 1063 for everyday training and use the adidas for speed work or racing shoes.

Fitness review

RHR : 54
Weight : 174 lbs

At the moment i'm trying a structure program to achieved my target
of completing a 10k race in 65 minutes or better.

Mon - Recovery run (target pace - none distance : 4-6km) / rest

Tues - Tempo interval 6x 1000m (target pace : 6m 45s
Recovery - 200m in 120s)

Wed - Easy run (target pace - 7:30/km distance : 8 km)

Thu - VOmax Session 8 x 500m (target pace - 3:00 Recovery - 1:30)
or Speed Session 10 x 200m (target pace - 60s Recovery - 1:30)

Fri - morning : Rest Evening : Badminton

Sat - Recovery run (target pace - none distance : 4-6km) / rest

Sun - Long run (target pace - none distance : 12 - 18km)
or Tempo Run (target pace : 6:30 Distance : 3-5km)

VOmax session(8 x 500m)

500m split
2:37/2:51/2:39/2:37/2:35/2:45/2:38/2:48
3 minute recovery in between

Will try to decrease the recovery time gradually to 1 minutes and
increase the pace for each rep to 2:30.

Speed session(10 x 200m)

Starting a speed session to improve maximal speed

200m split
56s / 63s / 57s / 56s / 58s / 58s / 57s / 58s / 58s / 60s
200m recovery in between

VOmax session(6 x 500m)

500m split
2:45/2:49/2:41/2:49/2:41/2:47
3 minute recovery in between

VOmax Session (4x500m)

Today i'll start doin some VOmax session in order to up my current pace. My target is to run 10km in 60 minutes which translate to 6min/km pace.


500m split
2:47/2:37/2:43/2:35
3 minute recovery in between

8.5km Easy (1.7km x 5 lap)

Split (1.3km flat / 420 hill )
Lap 1 : 9:14/3:04
Lap 2 : 9:02/3:04
Lap 3 : 9:32/3:20
Lap 4 : 9:32/3:23
Lap 5 : 9:32/2:49

Average lap : 12:31
Average pace : 7:22/km
Total time : 1H 02m 36s