| Week -7 (10-08-12 to 10-14-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Oct 08 12) |  | 10.2 km | 1:02:41 min | 6:09 min/k | |||||
Recovery
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| 6 km | 35:57 min | 6:00 min/k | ||||||
| Tue (Oct 09 12) | | 24.2 km | 2:06:21 min | 5:13 min/k | |||||
Medium-long Run
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| Wed (Oct 10 12) | | 19.5 km | 1:41:47 min | 5:13 min/k | |||||
Tempo, Notes: Lactate threshold 19km with 11km 15k pace Target at 4:10 Split: 6 - 421/km 7 - 407/km 8 - 411/km 9 - 403/km 10 - 417/km 11 - 407/km 12 - 426/km 13 - 421/km 14 - 443/km 15 - 409/km 16 - 413/km The last tempo and the longest one for the schedule. The run was not easy. Leg start with total tired even though rest one day. The pace was not consistent esp at 12th-14thkm, that was very tiring part as it was at the energy drop down point but the end still way to go. Anyway, good try and was happy to complete it.
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| Thu (Oct 11 12) | |||||||||
| Fri (Oct 12 12) | | 10 km | 1:02:08 min | 6:13 min/k | |||||
Recovery
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| 8.8 km | 46:07 min | 5:14 min/k | ||||||
Recovery, Notes: Recovery at the same day of tempo. What a day!
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| Sat (Oct 13 12) | |||||||||
| Sun (Oct 14 12) | | 35 km | 2:54:46 min | 5:00 min/k | |||||
Long run, Notes: Kris - Botanical x 12 - Polo x 12 - Rose - Kris Distance could be shorter due to GPS technical problem. This week schedule was adjusted to cope with a birthday dinner on Wed and wedding dinner at outstation on Sat. However, all the mileage was achieved. Thanks!
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