| Week -8 (01-30-12 to 02-05-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 30 12) | |||||||||
| Tue (Jan 31 12) |  | 15.1 km | 1:22:01 min | 5:27 min/k | |||||
| Tempo Intervals, Notes: Lactate Threshold Long Intervals 4x1600m @ 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 (4.1+6.5+1.3+3.16 = 15.06) | |||||||||
| Wed (Feb 01 12) | | 23.8 km | 2:02:57 min | 5:10 min/k | |||||
| Easy, Notes: Jesx1 change to Polo1. | |||||||||
| Thu (Feb 02 12) | | 8.2 km | 48:41 min | 5:56 min/k | |||||
| Recovery | |||||||||
| Fri (Feb 03 12) | | 13.2 km | 1:25:38 min | 6:29 min/k | |||||
| Hills, Notes: "Progression Run with Hills 25min (5km) (start easy, finish @ HM pace); 3-4 min jog; 3 sets of (300m, 200m, 100m hill circuis), jog back distance of next as recovery, rest 3min btw sets (2.8km+4.32km+3.3km+2.8km=13.2km) Great Hill training. Important is remain straigh poster, avoid pushing pelvis to the back that might hurt lower back. | |||||||||
| Sat (Feb 04 12) | | 14.6 km | 1:21:34 min | 5:36 min/k | |||||
| Easy, Notes: Tired leg. Target pace should be 5:15/km. Wrong choice of route. Ran 5 rounds at Botanical Garden which is hilly. This run should run at even surface or field due to yesterday hill training already burden the leg. | |||||||||
| Sun (Feb 05 12) | | 24.7 km | 1:57:36 min | 4:46 min/k | |||||
| Long run, Notes: 25km Cut Down. Increase pace every 5km. (5:22; 5:01; 4:40; 4:29; 4:19)" 4.7k: 5:30-5:10/km pace 5k: 5:00/km pace 5k: 4:25-4:45/km pace 5k: 4:05-4:35 pace 5k: 4:20/km pace Able to maintain pace, but unable to control pace at steady trend. Energy emerge and leg was smooth at the last 15k. Find pace was steady when focus on mind, breath in and out steady, and try maintain the heartrate | |||||||||
| 2.2 km | 15:43 min | 7:03 min/k | ||||||
| Warmup / Cooldown | |||||||||
| Run Distance: | 101.73 km |
| Run Time: | 9:14:10 min | |
| Total Time: | 9:14:10 min |
3rd week of training. Felt sense of accomplishment because able to complete the mileage despite 3 hard training per week and one medium long run. It was worrying at the beginning of the week. I tried several ways to assist recovery. 1) Replenish fluid and carbohydrate once finish the run 2) Stretching after the run 3) Cold and warm water shower after run 4) High carbohydrate diet after the run
One of the meaningful training this is for the first time I able to keep on the pace for the 25-k cut down run. I tried a few times before but non of them successful till the end. I guess the hard training help. It might also due to my body has adapted compare to 1 year ago.
Next week will be recovery week after 3 weeks of increasing mileage.
Wish the improvement will continue and don't break it.
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