| < | Week -11 (09-10-12 to 09-16-12) | > | ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Sep 10 12) | |||||||||
| Tue (Sep 11 12) |  | 16 km | 1:21:36 min | 5:06 min/k | |||||
Tempo, Notes: Data not accurate due to GPS signal interrupt at the start of run. 5km easy, 8km 15k pace target at 4:05/km, 3km easy. Split 5 - 434/km 6 - 438/km 7 - 405/km 8 - 409/km 9 - 419/km 10 - 410/km 11 - 401/km 12 - 401/km Ran on Rose Ave which is not allow to run loop like Polo Ground. Its a road and had to run back and forth which cause to immediate cease of pace. The first 2km ran relatively slow due to stop for traffic. Not able to run at Polo Ground due to very wet field cause by rain.
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| Wed (Sep 12 12) | | 23.7 km | 1:54:21 min | 4:49 min/k | |||||
Medium-long Run, Notes: Kris-Botx5-Polox8-Kris It could be due to tempo on yesterday that cause leg to go for fast movement today. The cold weather could cause it too, Or the jamuan that held just before 5 oclock. GPS recorded fastest run at 4:00/km which I never recall I put such an effort. However I did notice the pace was relatively faster than usual. I also notice running loop of botanical will give a faster pace due to the downhill part.
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| Thu (Sep 13 12) | |||||||||
| Fri (Sep 14 12) | | 9.2 km | 54:38 min | 5:56 min/k | |||||
Recovery
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| 17.4 km | 1:25:48 min | 4:56 min/k | ||||||
Medium-long Run
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| Sat (Sep 15 12) | | 11.1 km | 56:41 min | 5:06 min/k | |||||
General Aerobic, Notes: Kris-Polox6-Leb Rose General Aerobic with 10x100m stride. Strides done at Leb Rose
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| Sun (Sep 16 12) | | 35 km | 3:03:03 min | 5:14 min/k | |||||
Long run, Notes: H-USMx16.5-H Started under hot weather with 5:20/km pace. Gradually increase to 5:10/km pace at the second half. Feel great along the run. Might due to slower targeted pace and sufficient sleep. Keep checking posture and landing.
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The week started with 16km lactate threshold with 8km at tempo pace. The attempt was not consider successful as I ran back and forth at a road instead of running loops.
Thursday run was interrupted by extended work at workplace and move the recover to Fri morning.
The long run on Sun was splendid and I consider it as one of the best training session I had for past few months.The run started under a hot sun and I brought with me 2 bot of 600ml isotonic and wearing cap. I planned for pace at a slower end, 5:20/km first half and 5:10/km at second half. It could be due to lower target that cause the run to be pretty enjoyable. Not pushing too hard but still maintain the speed. Rehydrate earlier at 6th km (at 10-12km) and every next 6km (more frequent than usual) delay the tiredness significantly.
The sun doesn't go down until the last 10km. At first I was worried the heat will compromised the pace at the second half of run. However, as the running went on, keep checking on posture and leg strength, everything was just alright. The Nike apps reported pace at every km and I know everything is ok.
Things go a bit uneasy started 31 km as I wished to rush to finish.
The stroll back to home was the most enjoyable as I know I am done for another week.
It was quiet stressed out at the start of week as this is a busy week at workplace.
As I running back home, I thought of the run and the week, thankful that I have completed it today, especially the long run. Suddenly I realize, I might not doing this on my own, something must be backing me up.
I really feel that way at that moment.
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