| Week -3 (06-03-13 to 06-09-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jun 03 13) |  | 10.2 kilometers | 1:00:56 min | 5:58 min/kilometer | |||||
Recovery
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| Tue (Jun 04 13) | | 13.1 kilometers | 1:14:16 min | 5:41 min/kilometer | |||||
General aerobic
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| Wed (Jun 05 13) | | 19.1 kilometers | 1:40:44 min | 5:17 min/kilometer | |||||
Intervals, Notes: VO2 max 19 km with 6 x 1200m 5K pace. Jog 50-90 between interval. Target: 3:54/min Rest time: 3:44 Splits: 3:52, 3:55, 3:51, 3:50, 3:56, 3:55
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| Thu (Jun 06 13) | | 24 kilometers | 2:03:10 min | 5:08 min/kilometer | |||||
Medium-long run, Notes: An eventful run with a lot of interruption. A rare run in the workday morning with morning traffic. Ran at Padang Polo first then go to Botanical Garden. After 13 km leaving Padang Polo to Botanical Garden, decided to change route as unable to cross the road due to heavy morning traffic. Spent a lot of times waiting at the next two crossing. Next, the water bottles Used to bring two 600 ml revive bottles that brought along for 1 year more went missing, found back, but went missing again. First the bottles was collected as rubbish at Padang Polo and I retrieved it from the cleaners motorbike among with many waste bottles. Headed to Botanical Garden and left it at the usual spot, came back to find only one bottle left. Its not something big, but theres never been so many interruptions as compared with today. Perhaps the usual behavior is not suitable at this kind of hour.
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| 6.1 kilometers | 37:18 min | 6:10 min/kilometer | ||||||
Recovery
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| Fri (Jun 07 13) | | 13.1 kilometers | 1:12:51 min | 5:34 min/kilometer | |||||
General Aerobic, Notes: with 8 x 100 m strides
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| Sat (Jun 08 13) | | 10 kilometers | 1:00:49 min | 6:05 min/kilometer | |||||
Recovery
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| Sun (Jun 09 13) | | 35.2 kilometers | 2:59:53 min | 5:07 min/kilometer | |||||
Long run, Notes: The last long run over 30km before SCKLM. As usual pace was slow at the start and slowly increase. Is good to have sustain
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Did another morning medium long run followed by recovery in the evening.
The last heavy week.
I couldn't recall what happen on that week right now as this two weeks had been stressful with dateline and stuff.
Normally for a schedule like this, it would cause me nervousness before the key training. Especially with 1200m interval, followed by a medium long run in less than 12 hours, and a 35km on Sunday.
However, I have no recollection of that week.
Could it be so called "post traumatic amnesia".
Anyway, things has straightened up now and now have to be very careful reach the race and and start line.
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