Training to Malakoff 2012 (Week -5)

Week 08 (02-20-12 to 02-26-12)

Day		Distance	Time	Speed	Route
Mon (Feb 20 12)		8 km	47:57 min	5:58 min/k
	Recovery
Tue (Feb 21 12)		15.9 km	1:26:20 min	5:25 min/k
	Easy, Notes: Kris-Botx1-Polox5-Kris
Wed (Feb 22 12)		5.4 km	31:40 min	5:52 min/k
	Warmup / Cooldown, Notes: VO2 Max 14km w/ Short Intervals 6x1000m with equal rest (5-k, 8-k, 10-k, 10-k, 8-k, 5-k) Pace: 3:54, 4:00, 4:05 (5.4+6+2.8) Part 1: Warm up 5.4km
		6 km	43:42 min	7:17 min/k
	Interval run, Notes: VO2 Max 14km w/ Short Intervals 6x1000m with equal rest (5-k, 8-k, 10-k, 10-k, 8-k, 5-k) Pace: 3:54, 4:00, 4:05 (5.4+6+2.8) Part 2: Intervals run Able to achieve target. Should run slower to allow high heart rate maintain enough duration.
		3 km	15:59 min	5:20 min/k
	Warmup / Cooldown, Notes: VO2 Max 14km w/ Short Intervals 6x1000m with equal rest (5-k, 8-k, 10-k, 10-k, 8-k, 5-k) Pace: 3:54, 4:00, 4:05 (5.4+6+2.8) Part 3: Cooldown
Thu (Feb 23 12)
Fri (Feb 24 12)		5.4 km	31:30 min	5:50 min/k
	Warmup / Cooldown, Notes: Tempo Run 18km (5+10+3). Pace: 4:20 Part 1: Warm up 5km
		10.4 km	45:06 min	4:20 min/k
	Tempo run, Notes: Tempo Run 18km (5+10+3). Pace: 4:20 Part 2: Tempo run
		2.8 km	16:04 min	5:44 min/k
	Warmup / Cooldown, Notes: Tempo Run 18km (5+10+3). Pace: 4:20 Part 3: Cooldown
Sat (Feb 25 12)		15.9 km	1:23:23 min	5:14 min/k
	Easy, Notes: Kris-Botx1-Polox5-Kris
Sun (Feb 26 12)		19.8 km	1:38:15 min	4:57 min/k
	Easy, Notes: Long Run w Intervals 130 min. (100min @ 65-75% / 5:46-5:01; 10x30 sec @ 90% / 3:19-3:40 w 90s jog). Finish with 10 min run Part 1: 100 minit run (approx 20km)
		3.1 km	18:42 min	6:02 min/k
	Speed workout, Notes: Long Run w Intervals 130 min. (100min @ 65-75% / 5:46-5:01; 10x30 sec @ 90% / 3:19-3:40 w 90s jog). Finish with 10 min run Part 2
		3 km	16:16 min	5:25 min/k
	Easy, Notes: Long Run w Intervals 130 min. (100min @ 65-75% / 5:46-5:01; 10x30 sec @ 90% / 3:19-3:40 w 90s jog). Finish with 10 min run Part 3

	Run Distance:	98.81 km
	Run Time:	8:54:54 min
	Total Time:	8:54:54 min