| Week -7 (10-10-11 to 10-16-11) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Oct 10 11) | |||||||||
| Tue (Oct 11 11) |  | 10.7 km | 1:01:56 min | 5:49 min/k | |||||
| Recovery, Notes: Recovery Run 10k | |||||||||
| Wed (Oct 12 11) | | 23.8 km | 1:59:14 min | 5:01 min/k | |||||
| Easy, Notes: Medium-long run 24km | |||||||||
| Thu (Oct 13 11) | | 10.7 km | 1:03:10 min | 5:56 min/k | |||||
| Recovery | |||||||||
| Fri (Oct 14 11) | | 19 km | 1:43:26 min | 5:27 min/k | |||||
| Tempo run, Notes: Lactate threshold 19km with 11km @ 15k pace. | |||||||||
| Sat (Oct 15 11) | | 8 km | 49:37 min | 6:11 min/k | |||||
| Recovery | |||||||||
| Sun (Oct 16 11) | | 35.7 km | 3:04:26 min | 5:10 min/k | |||||
| Long run | |||||||||
| Run Distance: | 107.79 km |
| Run Time: | 9:41:49 min | |
| Total Time: | 9:41:49 min |
No comments:
Post a Comment