Training to SCKLM 2013 - Week -10 - Reverse Route Again

Week -10 (04-15-13 to 04-21-13)

Day		Distance	Time	Speed	Route
Mon (Apr 15 13)		11 kilometers	1:06:06 min	6:00 min/kilometer
	Recovery, Notes: Omitted morning run.
Tue (Apr 16 13)
Wed (Apr 17 13)		24 kilometers	2:07:17 min	5:18 min/kilometer
	Medium-long run, Notes: Kristal - Botanical x 8 - P.Polo x 6 - Kristal Ran on pavement around padang Polo due to wet field. Not accustomed to uneven hard surface with Pureflow.
Thu (Apr 18 13)		11 kilometers	1:06:20 min	6:01 min/kilometer
	Recovery
Fri (Apr 19 13)		19.1 kilometers	1:36:27 min	5:04 min/kilometer
	Lactate threshold, Notes: 19 km with 10 km 15k race pace. First 10 km tempo for this training cycle. Heart rate was on the high side, could be due to lack of sleep this few days. Leg indeed more tired, could be due to effect of last weeks hill run and long run. Splts min/km: 4:20, 4:17, 4:09, 4:06, 4:05, 4:07, 4:07, 4:05, 4:05, 4:01
Sat (Apr 20 13)		11 kilometers	1:05:31 min	5:57 min/kilometer
	Recovery
Sun (Apr 21 13)		35 kilometers	3:05:24 min	5:18 min/kilometer
	Long run, Notes: Do a reverse usual route with headed to Padang Polo first flat, then to Jesselton and Botanical Garden moderate elevation to complete. The run is more comfortable than last week 32km. It could be due to more mentally prepared and better weather than last week.

• 	Run Distance:	111.11 kilometers
  	Run Time:	10:07:05 min
  	Total Time:	10:07:05 min

The past month was busy with a project at workplace that I have to put aside a few runs and stay at work for the project. It is over now, temporarily,  and I can have a bit of time to breath.

Week 10 was another long run with 35 km reverse road (P.Polo -> Jesselton -> Botanical Garden). The run was not as bad as last week's 32 km. This provide a positive psychological feedback. The 35 km was done after 10 km tempo at Friday. I'm surprised I don't feel too bad for this long run.  However, another 39 km long run that happen 3 weeks after this (on 12 May) was a bad one. The schedule follow the same pattern with 11 km tempo on Friday, and long run on Sunday. With 4 km extra, I started to feel sluggish started 20 km, and finished it badly. And it was on a flat route. The tempo on Fri was a lower quality one too.

Omit run on 16 April due to reason I unable to remember.