Marathon Training Week -4

Week -4 (10-31-11 to 11-06-11)

Day		Distance	Time	Speed	Route
Mon (Oct 31 11)
Tue (Nov 01 11)		8.1 km	1:03:46 min	7:50 min/k
	Interval run, Notes: Schedule: VO2 max 14km with 5x600m at 5k pace. Jog 50-90% between. Abort the training due to injury. The left side of knee was painful after in the middle of 2nd 5k pace run. The pain aggravate when the foot steps on the ground when moving forward. Walk 2km back. Suspected of ITB syndrome.
Wed (Nov 02 11)
Thu (Nov 03 11)
Fri (Nov 04 11)		8 km	50:00 min	6:14 min/k
	Recovery, Notes: 1st try after injury. Started ok. The site started to have similar pain at about 6km. The pain aggravate when I stop down, and sprint across the road. Decided to rest till next Tues. The pain is lesser, when I land my foot about 90 degree on the floor. I guess the pain cause by the "jerking" of foot to surface when landing.
Sat (Nov 05 11)
Sun (Nov 06 11)

	Run Distance:	16.17 km
	Run Time:	1:53:46 min
	Total Time:	1:53:46 min

Data as logged on http://www.logyourrun.com