| < | Week 05 (01-28-13 to 02-03-13) | > | ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 28 13) | |||||||||
| Tue (Jan 29 13) | |||||||||
| Wed (Jan 30 13) | |||||||||
| Thu (Jan 31 13) | 9.9 km | 54:32 min | 5:32 min/k | ||||||
Easy, Notes: Day after night duty. Suddenly felt nauseated while stopping to cross the road while on the way back. Could be due to tiredness and heat. HR detector was not put back till finish.
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| Fri (Feb 01 13) | 19.9 km | 1:48:53 min | 5:29 min/k | ||||||
Easy, Notes: Added 4 rounds moderate elevation at Jesselton
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| Sat (Feb 02 13) | 8.1 km | 1:00:16 min | 7:25 min/k | ||||||
Recovery, Notes: ran with friend at botanical. Its good to just run and talk without needing to see the pace.
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| Sun (Feb 03 13) | 26.6 km | 2:25:58 min | 5:29 min/k | ||||||
Long run, Notes: First week of run continuously for 4 days. Added more rounds with moderate elevation, botanical 5 rounds and Jesselton 4 rounds. Was quiet exhausted and tired at the end of run at Padan Polo. Feeling feverish and weak at night. The pain of left feet is not as serious as last week.
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The first week to run continuously for 4 days.
Sunday long run started with tired leg. Weather was heaty, ran out with 2 isotonic on hand. Feeling pretty weak and sick for the last few rounds at Padang Polo. Felt feverish and generally soreness of muscle at night. Sign of overreaching?
Good sign that able to maintain the duration and mileage on the road.
Stress building up at work but everything just have to take one step at a time.
Left feet and heel continue to feel pain after workout and after wake up from bed, however was improved as compared to last week.
19.9 on Friday and 26.6 on Sunday seems stretching it a little.
ReplyDeletebetter rest well.
Hi Franics, ya I wouldn't say it's not due to some ego to compensate what I've missed. 19.9 on Friday first plan to ran easy at some moderate elevation terrain but end up to a full 2 hours.
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