School started, traffic back to congestion it used to be, work place started to list down all the plan for the years...
So to running, that I try to resume training.
But what's the plan for running this year?
I haven't settle with the race plan for the year. There are things that cannot decide of.
Done the first tempo of few months on new year eve.
Tried to took enough sleep whenever condition allowed.
Hope everything will be smooth from here on.
| Week 12-30-13 to 01-05-14 | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Dec 30 13) | 8 kilometers | 47:49 min | 5:58 min/kilometer | ||||||
Recovery, Notes: Ran in the rain. Leg was tired from Sundays long run.
| |||||||||
| Tue (Dec 31 13) | 14.2 kilometers | 1:17:04 min | 5:25 min/kilometer | ||||||
Lactate threshold, Notes: 14 km with 6 km 15 K-HM pace. 4 km easy 6 km tempo 4 km easy Split: 4:20, 4:28, 4:25, 4:24, 4:10, 4:11 Target 4:20/km pace but unable to maintain an even pace. Ran tru and fro on a 600 m road, not a good location because need to slow down and make a turn. However, avoid to do it at Padang Polo because history of injury from the uneven surface, probably go back for tempo after the feet heal completely. Met a friend during last 4 km easy run and ran back together.
| |||||||||
| Wed (Jan 01 14) | 19 kilometers | 1:35:19 min | 5:01 min/kilometer | ||||||
Easy, Notes: New Year run. Its a holiday but have to work in the morning, however a long nap in the afternoon made today run easier to cope with. The leg power is the limiting factor. The left feet still feeling odd.
| |||||||||
| Thu (Jan 02 14) | 10.1 kilometers | 59:37 min | 5:54 min/kilometer | ||||||
Recovery
| |||||||||
| Fri (Jan 03 14) | 16 kilometers | 1:25:03 min | 5:19 min/kilometer | ||||||
General aerobic, Notes: Ran after 2 hrs full meal at 5pm. Thought to ran a 5:20-5:30/km stable pace but pace was up and down.
| |||||||||
| Sat (Jan 04 14) | 10 kilometers | 59:19 min | 5:56 min/kilometer | ||||||
Recovery
| |||||||||
| Sun (Jan 05 14) | 27 kilometers | 2:16:07 min | 5:02 min/kilometer | ||||||
Long run, Notes: Started the run after a short rain. Weather was cloudy humid. A good day to push harder but consider this is another week increasing mileage so kept the pace in control. Everything was fine to the end.
| |||||||||
No comments:
Post a Comment