Training to SCKLM 2013 - Week - 5

Week 21 (05-20-13 to 05-26-13)

Day		Distance	Time	Speed	Route
Mon (May 20 13)		11 kilometers	1:06:13 min	6:01 min/kilometer
	Recovery
Tue (May 21 13)		19.1 kilometers	1:46:05 min	5:34 min/kilometer
	Long run, Notes: VO2max 19 km with 6 x 1000 m at 5 k race pace target 3:54/km, rest 3:07 Splits: 4:03, 3:50, 3:45, 3:49, 3:52, 3:55,
Wed (May 22 13)		24 kilometers	2:06:17 min	5:16 min/kilometer
	Medium-long run
Thu (May 23 13)		11 kilometers	1:06:07 min	6:00 min/kilometer
	Recovery
Fri (May 24 13)		19.4 kilometers	1:39:22 min	5:08 min/kilometer
	Medium-long run
Sat (May 25 13)		11 kilometers	1:05:36 min	5:57 min/kilometer
	Recovery
Sun (May 26 13)		32 kilometers	2:33:40 min	4:48 min/kilometer
	Long run, Notes: Long run 32 km with 23 km marathon race pace. Target the pace at 4:30/km. Started under typical 5.30 pm weather, with sun still glaring and mild heat. Fortunately the wind was not hot. The leg a bit heavy at the first 8 km and the pace constantly above 5:30/km. Anticipated for a hard run. However, out of expectation things turn ok when entering 10th km where running in race-pace started. At the first km, the 4:40/km effort turn out to be around 4:27/km. The good condition continued with desired pace until second power gel, where pace started to fall out of 4:30/km. At this stretch of the road, a 4:20/km effort turn into pace of around 4:35/km. Rehydrated at 5th, 9th, 15th, 21th and 27th km. Took power gel at 15th, 21th and 27th km. Started to consume more carbs few days before, and had 8 hours night sleep and two hours nap before the run. Not setting the target pace too fast also lessen psychological burden. Stitches didnt attack this time. At the last km prior to finish, the hand and feet feel a sudden heat radiating tru. I guess Ive reached my max at that moment. A feel good run to finish. The last marathon race pace practice of the cycle.

• 	Run Distance:	127.49 kilometers
  	Run Time:	11:23:20 min
  	Total Time:	11:23:20 min