| Week -16 (03-04-13 to 03-10-13) | > | ||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Mar 04 13) | 7.8 kilometers | 47:29 min | 6:07 min/kilometer | ||||||
Recovery
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| Tue (Mar 05 13) | 13.1 kilometers | 1:12:55 min | 5:34 min/kilometer | ||||||
General aerobic, Notes: With 10 x 100 m strides.
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| Wed (Mar 06 13) | 21.1 kilometers | 1:50:52 min | 5:15 min/kilometer | ||||||
Medium-long run
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| Thu (Mar 07 13) | 9.8 kilometers | 57:39 min | 5:52 min/kilometer | ||||||
Recovery
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| Fri (Mar 08 13) | 17.7 kilometers | 1:44:21 min | 5:53 min/kilometer | ||||||
Medium-long run, Notes: Ran at hilly loops of Botanical Garden. Leg considered tired than last week hill run. The first week that continuous run from Monday. Took slower pace and more cautious on down slopes.
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| Sat (Mar 09 13) | 10.2 kilometers | 1:02:02 min | 6:05 min/kilometer | ||||||
Recovery
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| Sun (Mar 10 13) | 27 kilometers | 2:16:20 min | 5:03 min/kilometer | ||||||
Marathon-pace run, Notes: Long Run 27 km with 13 km at marathon-pace. Initial plan was first 14 km 5:20/km-5:00/km, and next 13 km with 4:30/km. It showed sign of raining when I headed out on 5 pm, but the clouds went away and the sun was so hot that cause fatigue and slow pace for the first half. Not sure how accurate it is, Garmins website said 31 degrees and felt like 41 degrees. Its uncertain to complete the training as I saw the pace didnt improve much as compared to the effort. Luckily the weather turn colder as the sun set during the second half, that make todays training possible. Second half 13 km splits: 4:42, 4:45, 4:43, 4:42, 4:28, 4:29, 4:28, 4:25, 4:16, 4:16, 4:20, 4:12, 4:02
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that's an impressive weekly mileage. I am currently only managing a fraction of your total mileage. Something which I am not too happy with but it's inevitable.
ReplyDeleteI think if you keep up with that, you stand yourself in good stead for an excellent finish in SCKLM.
Keep it up!
Thanks Francis. I am hoping putting mileage would give some improvement and confidence. However I'm still observing the progress as I found my recovery to be slow. I tend to suffer injury at the end of training cycle. Also, I wouldn't want the mileage to compromise the key workout like tempo, long run and marathon-pace run.
ReplyDeleteKeeping certain mileage gives sense of accomplishment at the end of week, but there's time that job requirement come in and there come stress and frustration.
You might not satisfied with your mileage, but I've always impressed with what you've achieved in life, and still able to maintain compassion and performance in running and sports.
hmm.. I mean "passion", not "compassion".
ReplyDelete107km, Very good mileage. How I wish I could do the same.
ReplyDeleteI'm pretty sure you will do very well in SCKLM. Keep it up!
Hi Kok Keon, mileage is one factor but at the same time I am trying not to get overreach. It's week 2 of training and still lots of unknown for the weeks to come.
ReplyDeleteThanks for dropping by. :)