| Week -11 (09-12-11 to 09-18-11) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Sep 12 11) | Rest. | ||||||||
| Tue (Sep 13 11) |  | 16 km | 1:24:52 min | 5:18 min/k | |||||
| Tempo run, Notes: Lactate threshold 16km with 8km at 15k pace. | |||||||||
| Wed (Sep 14 11) | Canceled. | ||||||||
| Thu (Sep 15 11) | | 20.2 km | 1:45:25 min | 5:14 min/k | |||||
| Easy, Notes: Medium run 23 km (hit only 20.15km due to wrongly calculation of distance) | |||||||||
| Fri (Sep 16 11) | | 8 km | 47:00 min | 5:51 min/k | |||||
| Recovery | |||||||||
| Sat (Sep 17 11) | | 23.8 km | 2:08:36 min | 5:25 min/k | |||||
| Easy, Notes: Medium long-run 23km (Distance for Wednesday run) | |||||||||
| Sun (Sep 18 11) | | 34.4 km | 3:04:26 min | 5:22 min/k | |||||
| Long run, Notes: Long Run 34km | |||||||||
| Run Distance: | 102.35 km |
| Run Time: | 9:10:19 min | |
| Total Time: | 9:10:19 min |
Data as logged on http://www.logyourrun.com
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