| < | Week (12-17-12 to 12-23-12) | > | ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Dec 17 12) | |||||||||
| Tue (Dec 18 12) |  | 9.2 km | 50:18 min | 5:29 min/k | |||||
Easy, Notes: It was VO2mas in the schedule but I changed to easy run so not to stress the leg. After 2 days of rest leg was fresh. Nike plus apps error half way and changed to endomondo. Slight discomfort on left side of knee.
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| Wed (Dec 19 12) | | 4.3 km | 25:34 min | 5:57 min/k | |||||
Recovery, Notes: Force to turn back at 2km due to increased pain at left side of knee. I looked like due to ITB.. Decided to rest 2 days.
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| Thu (Dec 20 12) | |||||||||
| Fri (Dec 21 12) | |||||||||
| Sat (Dec 22 12) | | 8.4 km | 47:59 min | 5:43 min/k | |||||
Recovery, Notes: Return to road after 2 days of rest. Leg was ok but slightly discomfort at same site. First day to use the Garmin Forerunner 910xt.
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| Sun (Dec 23 12) | | 18.1 km | 1:28:59 min | 4:55 min/k | |||||
Medium-long run, Notes: Feeling good on leg. at the start. With the new Garmin Faorerunner the pace can be seen real time. Busying checking pace, heartrate zone. It could be due to many days of recovery and rest and ran at higher pace today. The injury site feeling if running slow after finish the race. I guess the injury still there.
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3rd week after Macau Marathon. 2 week to Newton Challenge. A week consisted mostly of recovery due to pain on outer left knee. Taken off last Sat and Sun, Tuesday run was relatively pain free. However, on Wed the increased pain cause me to turn back on 2th km, and took further 2 days off.
Away from run I was doing core exercise and strengthen work out and wonder would it feasible to increase such training suddenly.
Sunday medium-long run feeling good and maintain constant under 5min/km pace. It could be excitement of new Garmin Forerunner that able to monitor pace and heart rate zone real time. It's like training towards the machine. However at the end of run when I stopped and jogged at slow pace, the same type of pain as after Macau Marathon came back. It's like a joint locking within lubricant.
Really need good luck for next week event.
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