Training to SCKLM 2013 - Week - 6 - Start of mesocycle 3 - 5 km time tria

Week -6 (05-13-13 to 05-19-13)

Day		Distance	Time	Speed	Route
Mon (May 13 13)		11.3 kilometers	1:08:48 min	6:06 min/kilometer
	Recovery
Tue (May 14 13)		14.1 kilometers	1:22:27 min	5:52 min/kilometer
	Intervals, Notes: VO2max 14 km with 5 x 600 m 5 k race pace. Target 4:00/km, rest 1:40 Splits: 4:06, 3:58, 4:02, 3:57, 4:00
Wed (May 15 13)
Thu (May 16 13)		11 kilometers	1:05:44 min	5:58 min/kilometer
	Recovery, Notes: with 6 x 100 m strides
Fri (May 17 13)		10 kilometers	1:03:40 min	6:22 min/kilometer
	Recovery
Sat (May 18 13)		1.1 kilometers	6:40 min	6:17 min/kilometer
	Cool Down
		5 kilometers	20:01 min	3:59 min/kilometer
	Time Trial, Notes: 5 km time trial. A tune up race was prescribed in training schedule but turn it to time trial due to no race event today nearby. Ran at flat surface with a few turn that lead to road with some traffic. Splits: 4:00, 4:05, 4:03, 3:56, 3:54
		2 kilometers	11:15 min	5:34 min/kilometer
	Warm Up
Sun (May 19 13)		29 kilometers	2:27:49 min	5:06 min/kilometer
	Long run, Notes: Start long run at 5:15pm with good weather. Sun was not shiny and weather was ok. Feel good as progress into run and able to maintain a faster pace up to the end. Feel good. It could be due to rest on Wed and two days recovery on Thurs and Fri give good recovery.

• 	Run Distance:	83.48 kilometers
  	Run Time:	7:46:24 min
  	Total Time:	7:46:24 min

The last tempo finished last week, this week onward will start to have VO2max training each week up to one week before race. The endurace training has ended.

15 May is the judgement day of the Project at work that had been preparing. Some event happen the night before that lead to late sleep. After the event feel a sudden tiredness and decided to give myself a time off from run. Took a long nap after work, and get myself some favorite food. Although moment like this should be shared, but, we can't bargain too much with life, aren't we?

The schedule call for a tune-up race on Saturday. With no race in the area, I did a 5 km time trial. The route took place at Jalan Biggs and surrounding area. It was a flat route but the turn into busy traffic give some danger and disturbance. It's nice to run fast at a short distance.