| Week -12 (04-01-13 to 04-07-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 01 13) | 11 kilometers | 1:10:04 min | 6:22 min/kilometer | ||||||
Recovery
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| Tue (Apr 02 13) | 16 kilometers | 1:30:44 min | 5:40 min/kilometer | ||||||
General aerobic, Notes: with 10 x 100 m strides
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| Wed (Apr 03 13) | 21 kilometers | 1:51:52 min | 5:19 min/kilometer | ||||||
Medium-long run
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| Thu (Apr 04 13) | 10 kilometers | 59:57 min | 5:59 min/kilometer | ||||||
Recovery
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| Fri (Apr 05 13) | 10 kilometers | 55:34 min | 5:33 min/kilometer | ||||||
General aerobic, Notes: 16km aerobic run cut to 10 km due to appt in the evening. Ran at botanical hill loops.
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| Sat (Apr 06 13) | 9.7 kilometers | 1:01:35 min | 6:21 min/kilometer | ||||||
Recovery
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| Sun (Apr 07 13) | 26 kilometers | 2:16:34 min | 5:15 min/kilometer | ||||||
Long run
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