| < | Week -3 (11-07-11 to 11-13-11) | > | ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Nov 07 11) | |||||||||
| Tue (Nov 08 11) |  | 10.5 km | 53:31 min | 5:06 min/k | |||||
| Recovery, Notes: 2nd run after injury. Pain free run. However everystep was taken care of so the run is not relax. The focus is always on there. | |||||||||
| Wed (Nov 09 11) | |||||||||
| Thu (Nov 10 11) | | 24.2 km | 2:00:16 min | 4:58 min/k | |||||
| Easy, Notes: Modified road: outside padang polox5 + outside padang polo halfx1 + lee garden-adventist Medium-long run 23km | |||||||||
| Fri (Nov 11 11) | |||||||||
| Sat (Nov 12 11) | |||||||||
| Sun (Nov 13 11) | | 29.8 km | 2:31:16 min | 5:05 min/k | |||||
| Long run, Notes: Schedule: Long run 32km. Cut short the distance due to pain on leg. | |||||||||
| Run Distance: | 64.5 km |
| Run Time: | 5:25:03 min | |
| Total Time: | 5:25:03 min |
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