| Week -6(02-13-12 to 02-19-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Feb 13 12) | |||||||||
| Tue (Feb 14 12) |  | 16 km | 1:31:48 min | 5:44 min/k | |||||
| Tempo Intervals, Notes: Lactate Threshold Long Intervals 4x2000m @ 15-k pace (4:20) with 1/4 recovery time, 3 min rest, VO2max? Speed? 4x200m @ 3-k pace (3:30) with equal recovery time (4+8+1+3 = 16) I wonder my theory of "road trainers on grassy field will take more effort to run" is correct. I managed to achieve target pace today between 4:15-4:25/km. The main difference I found is the leg was more powerful to support each stride after 1 day of rest. | |||||||||
| Wed (Feb 15 12) | | 23.8 km | 2:06:07 min | 5:18 min/k | |||||
| Easy | |||||||||
| Thu (Feb 16 12) | | 8 km | 47:37 min | 5:56 min/k | |||||
| Recovery | |||||||||
| Fri (Feb 17 12) | | 0.4 km | 2:31 min | 6:18 min/k | |||||
| Notes: Part 3: Jog for 3 min | |||||||||
| 2.7 km | 15:53 min | 6:00 min/k | ||||||
| Warmup / Cooldown, Notes: Programme: Progression Run with Hills 30min (6km) (start easy, finish @ HM pace); 3-4 min jog; 4 sets of (300m, 200m, 100m hill circuis), jog back distance of next as recovery, rest 3min btw sets Part 1: Warm up | |||||||||
| 6 km | 32:17 min | 5:25 min/k | ||||||
| Hills, Notes: Progression Run with Hills 30min (6km) (start easy, finish @ HM pace); 3-4 min jog; 4 sets of (300m, 200m, 100m hill circuis), jog back distance of next as recovery, rest 3min btw sets Part 2: Progreesion run with hills | |||||||||
| 4.8 km | 39:18 min | 8:11 min/k | ||||||
| Hills, Notes: Part 4: Hills interval 4x(300m, 200m, 100m) | |||||||||
| 2.8 km | 14:43 min | 5:11 min/k | ||||||
| Warmup / Cooldown, Notes: Part 4 - cooldown | |||||||||
| Sat (Feb 18 12) | | 15.9 km | 1:25:01 min | 5:20 min/k | |||||
| Easy, Notes: Kristal-Botx1-Polox5-Kris | |||||||||
| Sunday(Feb 19 12) | | 29.7 km | 2:31:11 min | 5:05 min/k | |||||
| Long run, Notes: "30km Cut Down. Increase pace every 5km. (5:22; 5:01; 4:50; 4:40; 4:29; 4:19)" Achieved target pace for the first 20km. Unable to achieved pace for the last two 5k. The average pace was around 5:00/km for the last 10k. I guess my fitness still not enough to perform this drill. Leg feel heavier n step was not flexible. Stride not as relax as 25k cut down 2 weeks ago. In the 25k cut-down 2 weeks ago, I feel the energy keep on coming and it peak in the middle of the run. This time the energy depleted fast and earlier. | |||||||||
| 1.7 km | 12:05 min | 7:06 min/k | ||||||
| Warmup / Cooldown | |||||||||
| Run Distance: | 111.78 km |
| Run Time: | 10:18:31 min | |
| Total Time: | 10:18:31 min |
Longest mileage of the training schedule.
Tue: The tempo interval were surprisingly well. I feel a 4:20/km effort at the field would mean a 4:10/km on the road. The leg and stride was light and relax. It could be due to the rest day on Monday.
However, the leg started to experience tiredness for the rest of the week.
The cut-down run on Sunday was unable to achieved the targeted pace. Fatigue came in the early of the run. It is obvious the steps was heavy and not smooth. Leg power has decreased. The paced had to bring down for the last 2 sets of 5k.
The good feeling of 25k cut-down 2 weeks ago was totally gone.
How could I reclaim that "good feeling"?
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