Training to Malakoff 2012 (Week -7)

Week -7 (02-06-12 to 02-12-12)

Day		Distance	Time	Speed	Route
Mon (Feb 06 12)		7.4 km	49:13 min	6:39 min/k
	Recovery
Tue (Feb 07 12)
Wed (Feb 08 12)		14 km	1:16:05 min	5:26 min/k
	Interval run, Notes: VO2 Max 14km w/ Short Intervals 6x800m with equal rest (5-k, 8-k, 10-k, 10-k, 8-k, 5-k) Pace: 3:54, 4:00, 4:05 (5+6+3)
Thu (Feb 09 12)		8 km	46:45 min	5:51 min/k
	Recovery
Fri (Feb 10 12)		16 km	1:22:37 min	5:10 min/k
	Tempo run, Notes: Tempo Run 16km (5+8+3). Pace: 4:20 Tempo pace between 4:40-4:25 The run was done on a grass football field. I wonder did the grass and sand make the running harder with normal training shoes because of the lack of holding power of the shoe bottom.
Sat (Feb 11 12)		16.9 km	1:29:27 min	5:18 min/k
	Easy, Notes: Ran the rever route. To Botanical Garden then to Padang Polo.
Sunday(Feb 12 12)		19.7 km	1:43:05 min	5:13 min/k
	Easy, Notes: Long Run w Intervals 130 min. (100 min @ 65-75% / 5:46-5:01; 10x30 sec @ 90% / 3:19-3:40 w 90s jog). Finish with 10 min run Part 1 - 90 min @ 65-75% 4k-5:45; 4k-5:30; 4k-5:15, 4k-5:00, 2k-4:25 Part I ------ Route:Kris-Botanicalx5-Jesseltonx3-Polo outsidex4.
		3.4 km	20:02 min	5:55 min/k
	Interval run, Notes: Long Run with Intervals Part 2 - 10x30s @ 90%, jog 90s
		3 km	16:57 min	5:39 min/k
	Easy, Notes: Long Run with Intervals Part 3

	Run Distance:	88.39 km
	Run Time:	8:04:11 min
	Total Time:	8:04:11 min

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

Recovery week. Went for a hike to Bukit Bendera on Tuesday.

Found the pace was hard to pick up this week, especially when running at Padang Polo, a football field.

Could it be performance drop, the hike or the shoes doesn't suitable to run on grassy field due to less friction?

On the field, 5:15/km effort would end up with 5:30, and a 4:20/km effort would end up with 4:30/km or more.

The uneven surface of field make every step more careful, kick up some sand or slip away when try to accelerate.

Weekly mileage achieve.

Next week will begin the hard week.

Some of the hard part to deal with are tiredness after work and time spend on the road cause a late dinner and lack of time for other chores. Good luck.