Training to SCKLM 2013 - Week -15

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Week 11 (03-11-13 to 03-17-13)

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Day		Distance	Time	Speed	Route
Mon (Mar 11 13)
Tue (Mar 12 13)		10.3 kilometers	1:04:42 min	6:15 min/kilometer
	Notes: Initial plan was interval run, but leg was too tired and make it a recovery. Garmin in interval workout mode so no lap split was recorded. The extreme tiredness is the results of Sunday marathon-pace run. From the recovery speed, it showed I still not able to cope with the pace on the race-pace run.
Wed (Mar 13 13)		14.2 kilometers	1:21:07 min	5:43 min/kilometer
	Intervals, Notes: 14 km with 5x600m interval. Leg was less tired than yesterday. Luckily its just short distance of interval. First use of Garmin 910xt for interval. Still able to cope with the pace. Pace become easier when turn to interval number 3 and so on. 5 x 600m splits: 4:07, 4:02, 3:54, 3:48, 3:52
Thu (Mar 14 13)		22.9 kilometers	1:58:06 min	5:10 min/kilometer
	Medium-long run
Fri (Mar 15 13)		11 kilometers	1:06:48 min	6:04 min/kilometer
	Recovery, Notes: with 6 x 100 m strides. Leg was tired due to cumulative effects since the Sundays marathon-pace run, Wed interval and Thurs Med-long run. The first time tried out the schedule that lead to a race on training cycle, using training week schedule that lead to a tune-up race. This is not consider a tune-up though as it is still far from the race date. I guess my slow recovery speed once again showed that I am still having more than what my body can cope with. Would cut down on pace will actually gain more improvement?
Sat (Mar 16 13)		10 kilometers	1:01:20 min	6:07 min/kilometer
	Recovery
Sun (Mar 17 13)		16.7 kilometers	1:09:15 min	4:08 min/kilometer
	Race

• 	Run Distance:	85.13 kilometers
  	Run Time:	7:41:18 min
  	Total Time:	7:41:18 min

Malakfoff 2013 fall on this week. Therefore the training have to be amended. I adapted raining schedule for "tune-up run" on this week. Skipped Monday training as all training will changed to Morning. It served as recovery as well.

This is the first time I used a tune-up race schedule that lead to a race. It's mentally and physically challenge as have to maintain the mileage with minimum taper. The leg was tired whole week due to Sunday's marathon-pace run. However the race turn out good as I've maintain the timing as last year Malakoff 2012.

However, the recovery still underway today. It showed my leg are not suitable for this yet. I wish more    strength workout can give me confidence to this. There's been constant problem with the left feet.

Great week though.