| Week -8 (10-01-12 to 10-07-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Oct 01 12) | |||||||||
| Tue (Oct 02 12) |  | 14.9 km | 1:17:09 min | 5:11 min/k | |||||
General Aerobic
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| Wed (Oct 03 12) | | 14.1 km | 1:16:27 min | 5:25 min/k | |||||
VO2 max, Notes: VO2 max 14 km with 6 x 800 m 5K race pace target 3:54/km, jog 50 to 90% interval time between
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| Thu (Oct 04 12) | | 10.1 km | 1:01:38 min | 6:05 min/k | |||||
Recovery
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| Fri (Oct 05 12) | | 17.6 km | 1:36:00 min | 5:27 min/k | |||||
Medium-long run
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| Sat (Oct 06 12) | | 13 km | 1:11:11 min | 5:29 min/k | |||||
General aerobic, Notes: General aerobic speed 13 km with 10 x 100 m strides
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| Sun (Oct 07 12) | | 24.6 km | 2:03:39 min | 5:02 min/k | |||||
Medium-long Run
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The first interval run for the training schedule.
The body and leg was tired after 3 weeks of high mileage week of the schedule, a week that forget about tempo and long run is a good rest on the mind.
A week that hitting the road and just run. Achieving the pace was second.
Ran in the rain most of the day, as it tend to be raining in the morning in Penang this month.
I wrote about running in rain before and described it as another enjoyment of running.
However too much of rain could also kill one's spirit, especially consecutive days of raining in the cold cold dawn. It not only gets a lot of energy to out from bed, but also courage to run into that chilling weather.
However, another week completed.
Thanks for another, looking forward for the next one.
U are great
ReplyDeleteIt really takes a lot to maintain that kinda discipline