| < | Week 47 (11-21-11 to 11-27-11) | > | ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Nov 21 11) | |||||||||
| Tue (Nov 22 11) |  | 11 km | 1:00:18 min | 5:29 min/k | |||||
| Easy, Notes: General aerobic + speed 11km with 8x100m strides | |||||||||
| Wed (Nov 23 11) | | 6.2 km | 37:00 min | 5:59 min/k | |||||
| Recovery | |||||||||
| Thu (Nov 24 11) | | 12.8 km | 1:11:55 min | 5:36 min/k | |||||
| Interval run, Notes: Recovery run 13km with 3x1600m @5k pace, jog 50-90% interval time between 1st 1600m - ? 2nd 1600m - 6m 30s 3rd 1600m - 6m 22s | |||||||||
| Fri (Nov 25 11) | | 8 km | 48:44 min | 6:04 min/k | |||||
| Recovery | |||||||||
| Sat (Nov 26 11) | | 10.3 km | 58:07 min | 5:40 min/k | |||||
| Recovery, Notes: Recovery 10k with 8x100m stride | |||||||||
| 1.2 km | ||||||||
| Speed workout, Notes: Schedule 8x100m stride. Actual: 8x150m stride. | |||||||||
| 2.3 km | ||||||||
| Warmup / Cooldown, Notes: Cool Down | |||||||||
| Sun (Nov 27 11) | | 20.7 km | 1:42:39 min | 4:58 min/k | |||||
| Long run | |||||||||
| Run Distance: | 72.47 km |
| Run Time: | 6:18:43 min | |
| Total Time: | 6:18:43 min |
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