Training to Malakoff 2012 (Week -2)

Week -2 (03-12-12 to 03-18-12)

Day		Distance	Time	Speed	Route
Mon (Mar 12 12)		9.4 km	53:50 min	5:44 min/k
	Recovery, Notes: Kris-Rose-Traffic Light before T.Jesselton-Jesselton-Youth-Botanical-Kris
Tue (Mar 13 12)		5.4 km	32:42 min	6:03 min/k
	Warmup / Cooldown, Notes: Lactate Threshold Long Intervals 5x1200m @ 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 Part 1: Warm up
		6.5 km	41:24 min	6:22 min/k
	Interval run, Notes: Part 2: 5x1300m @ 4:20 Rest 1/4 time
		2.8 km	17:33 min	6:16 min/k
	Warmup / Cooldown, Notes: Part 3: Cool down
Wed (Mar 14 12)		23 km	2:07:00 min	5:31 min/k
	Easy, Notes: Forgot to switch on the running watch after crossing the road. Duration calculated manually. The first 11km was done in 1h 01m, the last 3km was done in 16m. Route: Kris-Botx5-Polox8-Kris
Thu (Mar 15 12)
Fri (Mar 16 12)
Sat (Mar 17 12)
Sun (Mar 18 12)

	Run Distance:	47.1 km
	Run Time:	4:32:29 min
	Total Time:	4:32:29 min

As I mentioned in last week's training log, this week I would have 3 days of training.

Started Thursday was busy with event and had to omit the training.

For this I skipped the rest day on Monday and substitute with easy run. Tuesday done a Long interval and a long run on Wednesday.

The long run actually done quiet well. However I couldn't get the duration of run as I forgot to press resume after I crossed the road. The first 12km was done at a avg 5:00/km pace.

The pain on left food, area up from the ankle still there. The pain subside when the long become longer, but came back with more pain at night and in the morning.

The pain still here today, even after 5 days or break.

It really affect the performance.

I wonder would it recover on this Sunday.

I can feel the drop of performance and endurance just after 5 days of rest and changing of sleeping time. It could be also the weight I gain during this few days.

Pray for the best for this week. It's race week.