Rainy seasons seems not over yet. Several places still facing flood problem like in Kelantan, Terengganu and Sabah. To my memory it usually happen at the end of the year and when approaching Chinese New Year the weather will become hot again.
This week rest was less as compared to last week.After Christmas and New Year holidays, it's the first week with 5 working days. Everyone started the plan, meetings, long meet small meet etc. Unable to squeeze in any strength training this week. Hopefully next week will able to do a few sessions.
Leg is still feeling alright and hope the recovery can cope with the training.
| Week 01-06-14 to 01-12-14 | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 06 14) | 10 kilometers | 1:01:14 min | 6:07 min/kilometer | ||||||
Recovery, Notes: Ran in the rain. Went to Padang Polo and the field was all wet.
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| Tue (Jan 07 14) | 13 kilometers | 1:10:58 min | 5:27 min/kilometer | ||||||
General aerobic, Notes: Caught the flu due to rain of yesterday and probably of late night sleep too. Was sneezing and feeling cold. Took off from work went back to sleep and had an early run.
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| Wed (Jan 08 14) | 21 kilometers | 1:48:54 min | 5:11 min/kilometer | ||||||
Medium-long run, Notes: Went to Padang Polo and paced with some other runners. Have someone to pace with is easier on the run. Pace dropped with passing Jesselton and Youth Park and feeling tired. Tried hard to gain back the pace when reach Botanical Garden. During a run, catching up with pace is very tiring. Feel that the best is maintain a even pace instead of pushing hard to gain back the lost time.
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| Thu (Jan 09 14) | 10 kilometers | 58:35 min | 5:51 min/kilometer | ||||||
Recovery, Notes: Went back late from work. Started the run late. Luckily its recovery that can just ease on the pace. Had late dinner.
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| Fri (Jan 10 14) | 18 kilometers | 1:34:50 min | 5:16 min/kilometer | ||||||
Medium-long run, Notes: Another late day from work. Afternoon were very dehydrated due to work and no rest between. Start the run with a very tired body and mind. The effort of 5:00/km results in 5:47/km to 5:23/km pace at the start. A relatively hard training day. Finish run at 9 pm and finish dinner about 10 pm.
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| Sat (Jan 11 14) | 10 kilometers | 59:29 min | 5:57 min/kilometer | ||||||
Recovery, Notes: Had a morning recovery to spare out some time for the evening. Although less than 12 hrs rest from the tiresome run yesterday but was feeling ok.
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| Sunday (Jan 12 14) | 27 kilometers | 2:10:07 min | 4:49 min/kilometer | ||||||
Long run with marath, Notes: Long run 27 km with 13 km at marathon race pace target 4:30.km Last 13 k split: 4:25, 4:28, 4:23, 4:31, 4:33, 4:27, 4:19, 4:29, 4:18, 4:24, 4:34, 4:22, 4:10. There was heavy downpour started at 2 km. At 7 km it started to stopping but theres very frequent lighting and thunder. Went to take shelter under a building and continue until the lighting gone further and less. The first marathon race pace run. Feeling good due to the weather, could be because its just 2 weeks into the training. Will try to sleep and eat well to help recovery.
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| 2 kilometers | 15:08 min | 7:30 min/kilometer | |||||||
Cool down, Notes: Slow run home.
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