| < | Week 46 (11-14-11 to 11-20-11) | > | ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Nov 14 11) | |||||||||
| Tue (Nov 15 11) |  | 11 km | 1:07:22 min | 6:06 min/k | |||||
| Recovery, Notes: Recovery 11km. (Add 3 round at Jesselton) | |||||||||
| Wed (Nov 16 11) | | 20.1 km | 1:37:56 min | 4:53 min/k | |||||
| Easy, Notes: Medium-long run 19km. (Change polox5 to outer polox4) | |||||||||
| Thu (Nov 17 11) | | 8.4 km | 46:09 min | 5:30 min/k | |||||
| Recovery, Notes: Recovery Run 8km with 6x100m stride | |||||||||
| Fri (Nov 18 11) | | 7.4 km | 46:08 min | 6:14 min/k | |||||
| Recovery | |||||||||
| Sat (Nov 19 11) | |||||||||
| Sun (Nov 20 11) | | 25.9 km | 2:19:16 min | 5:22 min/k | |||||
| Long run | |||||||||
| Run Distance: | 72.8 km |
| Run Time: | 6:36:51 min | |
| Total Time: | 6:36:51 min |
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