| Week -1 (11-19-12 to 11-25-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Nov 19 12) | |||||||||
| Tue (Nov 20 12) |  | 11 km | 1:05:19 min | 5:56 min/k | |||||
Aerobic run, Notes: Aerobic run 11 km with 8 x 100 m strides. Wrongly refer schedule and ran it as recovery run at 6:00 km/min pace.
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| Wed (Nov 21 12) | | 6.7 km | 39:10 min | 5:51 min/k | |||||
Recovery
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| Thu (Nov 22 12) | | 13.4 km | 1:09:32 min | 5:11 min/k | |||||
Intervals, Notes: VO2max 13 km with 3 x 1600m 5k race pace target 3:54/km; jog 50-90 interval time between
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| Fri (Nov 23 12) | | 8 km | 47:32 min | 5:56 min/k | |||||
Recovery
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| Sat (Nov 24 12) | | 8 km | 47:28 min | 5:56 min/k | |||||
Recovery, Notes: Recovery + Speed. 8 km with 6 x100 m strides.
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| Sun (Nov 25 12) | | 21.5 km | 1:45:51 min | 4:55 min/k | |||||
Medium-long run, Notes: Able to reach pace 4:26/km-4:50/km, but developed stitches after 16 km. Came back to check on stitches, to prevent: 1 Inhale and exhale deep using abdomen. Shallow breath increase tendency. 2 If happen, try to change the side of leg that inhale and exhale. 3 Massage 4 Slow down pace 5 Water does not cause this to happen.
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Have decided to run the Launch.
Most of the days spent thinking of race day, and it makes thing more nervous.
"Most of the work has done", I read somewhere.
Ya, the training consist of mostly recovery run.
Can't wait to let it come, but worried of how it will turn out.
Plus heading for a foreign land gives lots of headache too, transport and most important, where and what to eat.
For the race, I plan to run at pace of 4:30/km and if condition allow I'll try to hit a 4:15/km.
With no running watch, it's hard to really predict the time.
I'm using a smartphone apps that very hard to monitor the pace as the phone will be in the arm porch all the time. Should get one running watch when come back.
Hope everything will be alright.
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