| Week -10 (09-19-11 to 09-25-11) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Sep 19 11) | |||||||||
| Tue (Sep 20 11) |  | 8 km | 49:37 min | 6:11 min/k | |||||
| Recovery | |||||||||
| Wed (Sep 21 11) | | 22.8 km | 1:57:31 min | 5:10 min/k | |||||
| Easy, Notes: Medium-long run 23km | |||||||||
| Thu (Sep 22 11) | | 8 km | |||||||
| Recovery | |||||||||
| Fri (Sep 23 11) | | 18 km | 1:36:50 min | 5:23 min/k | |||||
| Tempo run, Notes: Lactate Threashold 18km with 10km @ 15-k pace | |||||||||
| Sat (Sep 24 11) | | 10.5 km | 1:01:10 min | 5:49 min/k | |||||
| Recovery, Notes: Recovery run 10 km | |||||||||
| Sun (Sep 25 11) | | 32.4 km | 2:53:11 min | 5:21 min/k | |||||
| Long run, Notes: Long Run 32km | |||||||||
| Run Distance: | 99.74 km |
| Run Time: | 8:18:19 min | |
| Total Time: | 8:18:19 min |
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