| Week -5 (10-22-12 to 10-28-12) | > | ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Oct 22 12) | |||||||||
| Tue (Oct 23 12) |  | 16.5 km | 1:24:02 min | 5:06 min/k | |||||
Intervals, Notes: VO2 max with 6x1000m 5k race pace; jog 50-90 interval time between. Warm up 5k, interval 6x1000m 3:48/km-3:54/km pace, easy to finish.
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| Wed (Oct 24 12) | | 24 km | 1:55:48 min | 4:50 min/k | |||||
Medium-long run
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| Thu (Oct 25 12) | | 10 km | 59:15 min | 5:56 min/k | |||||
Recovery
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| 6.3 km | 36:35 min | 5:48 min/k | ||||||
Recovery
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| Fri (Oct 26 12) | | 19 km | 1:34:03 min | 4:57 min/k | |||||
Medium-long run
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| Sat (Oct 27 12) | | 8.1 km | 48:09 min | 5:57 min/k | |||||
Recovery
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| Sun (Oct 28 12) | | 29 km | 2:23:36 min | 4:57 min/k | |||||
Marathon-pace run, Notes: Marathon-pace run 29km with 23km at marathon race pace Target pace at 4:30/km. Performance was not good and find it hard to maintain the pace. 6km warm up and the rest at marathon-pace. Splits 7 - 439/km 8 - 444/km 9 - 443/km 10 - 432/km 11 - 454/km Hydration 12 - 441/km 13 - 445/km 14 - 435/km 15 - 431/km 16 - 436/km 17 - 457/km Hydration Power Gel 18 - 432/km 19 - 436/km 20 - 441/km 21 - 522/km Hydration 22 - 531/km 23 - 506/km 24 - 444/km 25 - 440/km 26 - 446/km 27 - 524/km Hydration 28 - 430/km 29 - 424/km Average pace = 4:47/km
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