| Week 22 (05-27-13 to 06-02-13) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (May 27 13) | 10.1 kilometers | 1:00:43 min | 6:00 min/kilometer | ||||||
Recovery
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| 6.1 kilometers | 36:19 min | 5:58 min/kilometer | |||||||
Recovery
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| Tue (May 28 13) | 1.2 kilometers | 7:26 min | 6:15 min/kilometer | ||||||
Intervals, Notes: Ran half way and forgot to set Garmin to inverval training and thus stopped.
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| 12.9 kilometers | 1:13:06 min | 5:39 min/kilometer | |||||||
Intervals, Notes: VO2max with 5 x 600 m 5K race pace target 3:54/km with 50-90 jog 1:55 jog between interval. Splits: 3:55, 3:52, 3:44, 3:48, 3:48 Leg was tired today.
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| Wed (May 29 13) | |||||||||
| Thu (May 30 13) | 11.2 kilometers | 1:08:19 min | 6:05 min/kilometer | ||||||
Recovery
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| Fri (May 31 13) | 10 kilometers | 1:01:36 min | 6:09 min/kilometer | ||||||
Recovery
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| Sat (Jun 01 13) | 21.5 kilometers | 1:30:26 min | 4:13 min/kilometer | 30th Alor Setar Jogging Club HM | |||||
Race, Notes: Tune-up race. Official results 1:30:23. Very flat surface except the bridge at around 10 km and uneven surface at the last 3-4 km that running across padi field. Pace was carried away become faster on the start as followed behind fast runners. Slow down in subsequent km. Taken 3 power gel. Stitches attack after last power at around 18 km.
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| Sun (Jun 02 13) | |||||||||
Wednesday 22 km medium-long run was omitted due to tiredness of the leg and Sunday run was omitted as rest day after Alor Setar Jogging Club Half Marathon.
This week the motivation was at the lowest point. I was feeling awful, uninterested to carry out training on Tues and Wed. It's kind of a burden just even thinking of it. Flipping the schedule and saw "VO2max" and "22km run" already made me tired. Physical tiredness is one. But I think most of it is mental. I guess it is the problem of logistic arrangement on Saturday race and the trip to KL next day.
Finally the week has past.
I thank that things gone well and I am able to complete the race on Saturday.
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