| Week -5 (10-24-11 to 10-30-11) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Oct 24 11) | |||||||||
| Tue (Oct 25 11) |  | 16 km | 1:26:11 min | 5:23 min/k | |||||
| Interval run, Notes: VO2 max with 6x1000m at 5k race pace. Jog 50-90% interval time between. | |||||||||
| Wed (Oct 26 11) | | 23.6 km | 1:59:54 min | 5:05 min/k | |||||
| Easy, Notes: Medium-long run 23km | |||||||||
| Thu (Oct 27 11) | |||||||||
| Fri (Oct 28 11) | | 19.5 km | 1:42:10 min | 5:14 min/k | |||||
| Easy, Notes: Medium-long run 19km | |||||||||
| Sat (Oct 29 11) | | 8 km | 48:00 min | 5:59 min/k | |||||
| Recovery | |||||||||
| Sun (Oct 30 11) | | 29.7 km | 2:32:23 min | 5:08 min/k | |||||
| Long run, Notes: Marathon-pace run 29km with 23km @ marathon race pace | |||||||||
| Run Distance: | 96.82 km |
| Run Time: | 8:28:38 min | |
| Total Time: | 8:28:38 min |
No comments:
Post a Comment