Week 4 Base Training

Week 30 (07-22-13 to 07-28-13)

Day		Distance	Time	Speed	Route
Mon (Jul 22 13)		11 kilometers	1:06:01 min	6:00 min/kilometer
	Recovery, Notes: Very tired leg.
Tue (Jul 23 13)	Cancel run due to feeling fluish.
Wed (Jul 24 13)
Thu (Jul 25 13)	Cancel run due to haze
Fri (Jul 26 13)		30 kilometers	2:32:11 min	5:04 min/kilometer
	Long run, Notes: Route: Kristal - Rose - Polo x 23- Rose - Kristal A run to replace 25 July run. Too much fast pace easy run finally take its toll. Ran 23 loops at Padang Polo. The last 3 km on the way back leg was like burning, totally out or energy, and pace decrease drastically. Too many rounds at uneven surface of the field also cause some pain on the left ankle when run turning right.
Sat (Jul 27 13)		11.3 kilometers	1:08:07 min	6:03 min/kilometer
	Recovery
Sun (Jul 28 13)		25 kilometers	2:10:48 min	5:14 min/kilometer
	Easy

• 	Run Distance:	77.28 kilometers
  	Run Time:	6:57:07 min
  	Total Time:	6:57:07 min

Feeling very tired on Monday but still head out for a recovery run.

Tuesday morning start to feel fluish, lethargy.

It's a planned rest day on Wed to prepare for morning run on Thurs.

This week is a special week for me as I plan for a yearly 30 km on 25th July.

However, the plan is postponed due to haze that revisit Penang.

The run is done on the next day on 26th July. The haze could be still there as I keep coughing after the run, right after I stopped the Garmin. The feeling of the cough is like "come deep from the bottom of the lung". A deep breath also trigger the cough. It's like trying to get something out from the lung. The the experience of this run is very bad. Everything is going well while running at Padang Polo. But the exhaustion suddenly come in while step out to the tar road.