Training to Malakoff 2012 (Week -9)

Week -9 (01-23-12 to 01-29-12)

Day		Distance	Time	Speed	Route
Mon (Jan 23 12)
Tue (Jan 24 12)		15.7 km	1:23:03 min	5:17 min/k
	Easy, Notes: Aerobic run 16km (5:15/km) Short Sprint 3x(3x30m), walk back to start, rest 3 min between sets
		1.7 km	10:49 min	6:22 min/k
	Warmup / Cooldown, Notes: Cooldown
Wed (Jan 25 12)		11 km	1:06:23 min	6:02 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+4.8+3) Able to achieve target pace regardless the tired leg. Last 3k cooldown was cancel. Total 11km.
Thu (Jan 26 12)		7.2 km	45:26 min	6:19 min/k
	Recovery, Notes: Tired and no source of energy. Probably due to accumulation of tiredness from strenuous training previous week.
Fri (Jan 27 12)		16 km	1:24:06 min	5:15 min/k
	Tempo run, Notes: Tempo Run 16km (5+8+3) @ 4:15/km 5k warm up - Avg 5:45/km. Leg was tired. 8k tempo - Avg 4:30-4:40. Very tired. Leg was like going to break. Short breath. Posture unable to maintain. Ran slower and slower. Most probably due to tiredness.
Sat (Jan 28 12)		16 km	1:16:56 min	4:48 min/k
	Easy, Notes: Aerobic Run 16km @ 5:15/km (Very tured at start. Plan to cut short the distance. Ran faster at the middle of run, due to appearance of pacer and kids)
Sun (Jan 29 12)		17.7 km	1:33:03 min	5:15 min/k
	Long run, Notes: Long Run w Intervals 120 min. (90 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
		3.5 km	20:02 min	5:43 min/k
	Interval run, Notes: Long Run with Intervals Part 2 - 10x30s @ 90%, jog 90s
		1.8 km	10:08 min	5:38 min/k
	Easy, Notes: Long Run with Intervals Part 3 - 10m run

	Run Distance:	90.6 km
	Run Time:	8:09:56 min
	Total Time:	8:09:56 min

Striving hard during this second week of training. Day by day tried to put enough effort in training, and at the same time avoid overtrain. Leg was constantly tired. Hopefully this is only the transition period to another fitness level.

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