The body still able to cope with the intensity of training.
The pace I reached was rather "qualitative" than "quantitative".
For recovery the pace is set by the feeling of "relax but go."
For medium-long run the feeling is "run a bit harder but not too hard"
This may not a good way to pace myself.
But it's important if I can relate my "feeling" to the pace I'm running.
The next thing I didn't do is training according to percentage of MAX HR.
Is there a way to do it without a heart rate monitor?
|
| Week -16 (08-08-11 to 08-14-11) |
| ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Aug 08 11) | Rest | ||||||||
| Tue (Aug 09 11) |  | 13 km | 1:12:01 min | 5:32 min/k | |||||
| Easy, Notes: General Aerobic + speed 13km (with 10x100m strides) | |||||||||
| Wed (Aug 10 11) | | 19.5 km | 1:39:03 min | 5:04 min/k | |||||
| Long run, Notes: Medium-long run 19km | |||||||||
| Thu (Aug 11 11) | | 8 km | 49:09 min | 6:07 min/k | |||||
| Recovery | |||||||||
| Fri (Aug 12 11) | | 14.2 km | 1:15:38 min | 5:20 min/k | |||||
| Easy, Notes: General Aerobic 14km | |||||||||
| Sat (Aug 13 11) | | 8 km | 46:41 min | 5:49 min/k | |||||
| Recovery, Notes: Recovery Run 8 km | |||||||||
| Sunday (Aug 14 11) | | 26.7 km | 2:24:06 min | 5:24 min/k | |||||
| Long run, Notes: Long run 26 km with 13km at marathon-pace. | |||||||||
| Run Distance: | 89.47 km |
| Run Time: | 8:06:38 min | |
| Total Time: |
8:06:38 min |
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