Marathon Training Week -6

Week -6 (10-17-11 to 10-23-11)

Day		Distance	Time	Speed	Route
Mon (Oct 17 11)
Tue (Oct 18 11)		15 km	1:15:14 min	5:01 min/k
	Interval run, Notes: VOmax workout. 14km with 5x600m at 5k pace, rest 50-90% of time.
Wed (Oct 19 11)		15 km	1:12:49 min	4:51 min/k
	Easy, Notes: Medium-long run 23km (manage complete 15km only due to lack of time)
Thu (Oct 20 11)
Fri (Oct 21 11)		13.4 km	1:17:51 min	5:49 min/k
	Recovery, Notes: Recovery run 10k with 6x100m strides
Sat (Oct 22 11)		1.7 km	10:42 min	6:18 min/k
	Warmup / Cooldown, Notes: Warm up
		10 km	42:50 min	4:17 min/k
	Training run, Notes: Tune-up race. However unable to find a race, so run in for 10k and timing taken.
		1.7 km
	Warmup / Cooldown, Notes: Cooldown
Sun (Oct 23 11)		30 km	2:36:05 min	5:13 min/k
	Long run, Notes: Long run 29km. 0.47km was added to the original road as one round is running ourside padang polo. Running on rainyday make pressure too much on lower feet because every step need to be careful. 1km was minus frm original route coz didn't run 1 round at jesselton.

	Run Distance:	86.76 km
	Run Time:	7:15:31 min
	Total Time:	7:15:31 min