Training to SCKLM 2013 - Week - 7 - longest training run so far

Week -7 (05-06-13 to 05-12-13)

Day		Distance	Time	Speed	Route
Mon (May 06 13)		6 kilometers	37:06 min	6:10 min/kilometer
	Recovery (PM)
		10 kilometers	1:00:06 min	6:00 min/kilometer
	Recovery (AM)
Tue (May 07 13)		13 kilometers	1:12:54 min	5:36 min/kilometer
	General Aerobic
Wed (May 08 13)		24 kilometers	2:05:28 min	5:13 min/kilometer
	Medium-long run
Thu (May 09 13)		6 kilometers	37:34 min	6:13 min/kilometer
	Recovery (PM)
		10 kilometers	1:01:29 min	6:07 min/kilometer
	Recovery (AM)
Fri (May 10 13)		19 kilometers	1:38:00 min	5:09 min/kilometer
	Tempo, Notes: Lactate threshold 19 k with 11 km 15 k pace. Target 4:10/km The last and longest tempo for the training cycle. Condition was not as good as previous tempo and the pace was slowest among all tempo. It could be due to higher mileage of the week and slower recovery. Splits: 4:27, 4:22, 4:25, 4:16, 4:12, 4:15, 4:06, 4:14, 4:18, 4:19, 4:21
Sat (May 11 13)		13.2 kilometers	1:12:36 min	5:29 min/kilometer
	General aerobic
Sun (May 12 13)		39 kilometers	3:32:43 min	5:27 min/kilometer
	Long run, Notes: Longest training of the cycle. Nervous even a few days before start. Out with two 600 ml isotonic water. Weather was hot and shiny. Rehydrate every 4 km and totally dehydrated at the end. The amount of water at this distance and weather is totally not enough. Started to feel tired, exhausted and restless at 20 km. Counted each KM to finish badly. A poor quality run.

• 	Run Distance:	140.43 kilometers
  	Run Time:	12:57:56 min
  	Total Time:	12:57:56 min

Longest long run so far with 39 km. However as compared to previous 35 km run, it was the bad one.

This week is consider a special week with mixed event.

First, General Election fall on 5th on May and there an extra holidays on 6th May, which make the morning recovery possible. Next this is the week proceeded the judgement day of the project at work that had been preparing for almost half a year, where stress and emotion are disturbed. Third this is the highest weekly mileage of training so far, with longest tempo and longest long run as key workout. With high stress happen both on work and training in the same week, although the training were not as satisfied as I expected, I still blessed that finally both can be completed.