| Week -8 (10-03-11 to 10-09-11) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Oct 03 11) | |||||||||
| Tue (Oct 04 11) |  | 14 km | 1:15:55 min | 5:25 min/k | |||||
| Easy, Notes: General aerobic 14km | |||||||||
| Wed (Oct 05 11) | | 14 km | |||||||
| Interval run, Notes: VO2 max 14km with 6x800m at 5k race pace; jog 50-90% interval time between | |||||||||
| Thu (Oct 06 11) | | 10 km | 1:01:56 min | 6:12 min/k | |||||
| Recovery | |||||||||
| Fri (Oct 07 11) | |||||||||
| Sat (Oct 08 11) | |||||||||
| Sun (Oct 09 11) | |||||||||
| Run Distance: | 38 km |
| Run Time: | 2:17:51 min | |
| Total Time: | 2:17:51 min |
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