| Week -6 (10-15-12 to 10-21-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Oct 15 12) |  | 14.3 km | 1:16:07 min | 5:19 min/k | |||||
Intervals, Notes: VOx mas 14 km with 5x600m 5K pace, jog 50-90 interval time between. First week of Race Preparation mesocycle. Skipped the rest day because this week schedule adjusted again to fit the course at KL this weekend. Run completed and feel good. Not mush tiredness from yesterday long run.
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| Tue (Oct 16 12) | | 24.9 km | 2:01:20 min | 4:52 min/k | |||||
Medium-long run, Notes: Distance could be shorter due to GPS technical problem. 20th km was recorded as pace 1:52/km which was definitely wrong. However was feeling great on the run, able to accelerate at almost the end.
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| Wed (Oct 17 12) | | 10.1 km | 1:00:08 min | 5:57 min/k | |||||
Recovery, Notes: Recovery 10km with 6x100m strides
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| Thu (Oct 18 12) | | 6.9 km | 42:50 min | 6:12 min/k | |||||
Recovery
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| 8 km | 47:19 min | 5:55 min/k | ||||||
Recovery
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| Fri (Oct 19 12) | |||||||||
| Sat (Oct 20 12) | |||||||||
| Sun (Oct 21 12) | |||||||||
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