Training to Malakoff 2012 (Week -3)

Week -2 (03-05-12 to 03-11-12)

Day		Distance	Time	Speed	Route
Mon (Mar 05 12)		10.9 km	1:05:18 min	5:59 min/k
	Easy
Tue (Mar 06 12)		5.4 km	32:00 min	5:56 min/k
	Warmup / Cooldown, Notes: VO2 Max 14km w/ Short Intervals 6x1000m with equal rest (5-k, 8-k, 10-k, 10-k, 8-k, 5-k) Pace: 3:54, 4:00, 4:05 Part 1: Warm up
		6 km	44:20 min	7:23 min/k
	Interval run, Notes: VO2 Max 14km w/ Short Intervals 6x1000m with equal rest (5-k, 8-k, 10-k, 10-k, 8-k, 5-k) Pace: 3:54, 4:00, 4:05 Part 2: Interval Run
		2.8 km	17:49 min	6:22 min/k
	Warmup / Cooldown
Wed (Mar 07 12)	Rest Day
Thu (Mar 08 12)	Canceled due to tiredness
Fri (Mar 09 12)		5.4 km	29:57 min	5:33 min/k
	Warmup / Cooldown, Notes: Temporun (5+6+3) at 4:20 pace Part 1: Warm up
		6.5 km	27:59 min	4:18 min/k
	Tempo run, Notes: Part 2: Tempo run. Pace was hard to maintain and feel very hard effort to put on. Leg was still tired even after 2 days of rest.
		2.8 km	17:09 min	6:08 min/k
	Warmup / Cooldown, Notes: Part 3: Cool down
Sat (Mar 10 12)		15.9 km	1:17:50 min	4:53 min/k
	Easy, Notes: Kris-Botx1-Jes-Polox5-Kris Pace was too face for a easy run. Lead to fatigue on the next day. Might due to a bad tempo on yesterday, and ran faster when feeling better.
Sun (Mar 11 12)		18.8 km	1:44:59 min	5:35 min/k
	Long run, Notes: Tired. Long run become easy/recovery pace. Might due to lack of sleep, cumulative fatigue and dehydrate during day time.

	Run Distance:	74.55 km
	Run Time:	6:57:21 min
	Total Time:	6:57:21 min

Leg has been tiring for the whole week. There were pain on the left ankle. I suspect this is the effect of the last 30-k cut down and the cumulative effect.

Due to event in the Wed eve I changed the running schedule. No rest on Monday, replace with an easy run but end up recovery speed. Had to skip Thursday easy run due to fatigue. The tempo was run in pretty hard effort, Sunday long run couldn't complete.

I noticed I used to have injury or pain that need interruption of training 3 to 4 weeks before the race. Those time will usually reached peak mileage week.

Next week is another busy week. I might have only 3 days of run. Consider as a recovery and tapper.