| Week -4 (10-29-12 to 11-04-12) | > | ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Oct 29 12) | |||||||||
| Tue (Oct 30 12) |  | 14.2 km | 1:22:21 min | 5:48 min/k | |||||
Intervals, Notes: VO2 max 14km with 5x600m 5k race pace; jog 50-90 interval time between. Target pace 3:54/km-3:48/km. Leg was tired due to last week marathon race pace run.
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| Wed (Oct 31 12) | | 23.1 km | 2:02:41 min | 5:19 min/k | |||||
Medium-long run, Notes: Leg still not fully recover from marathon-pace run.
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| Thu (Nov 01 12) | |||||||||
| Fri (Nov 02 12) | | 11.2 km | 1:02:51 min | 5:37 min/k | |||||
Recovery, Notes: Rest one day yesterday due to extremly tired of body. Have been having vegetarian diet for some time will this affect recovery?
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| Sat (Nov 03 12) | |||||||||
| Sun (Nov 04 12) | | 27.7 km | 2:15:37 min | 4:54 min/k | |||||
Long run, Notes: Rest one day yesterday due to night duty at work place. Distance might be shorter due to GPS undetecable at some location. Leg has generally recover.
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