There'll be one more holidays to looking forward which is before Chinese New Year. Honeymoon will finish on February as there's no more public holidays. 8 weekends and 20 weekdays made a perfect month. How to balance up rest, run and work is a big challenge.
This week I've able to do a tempo run, one medium long run and a long run in the morning, with some workout after the run. It took up to 11 am but the day still productive. It's good if can have more such time for training.
Bought a brand new Brooks PureFlow 3 (the boss said it's just on shelf the day I bought) because current PureFlow 2 mileage is high. Spending has been high since recover from injury. Accessories, food, etc.
| Week 01-13-14 to 01-19-14 | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 13 14) | 10 kilometers | 1:01:19 min | 6:08 min/kilometer | ||||||
Recovery, Notes: Leg was still feeling tired but took a easy recovery and feel OK when the leg muscle loosen up.
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| Tue (Jan 14 14) | 16 kilometers | 1:21:13 min | 5:04 min/kilometer | ||||||
Lactate threshol, Notes: Lactate threshold 16 km with 8 km 15k pace target 4:05/km. It is a public holiday so decided to run in the morning to spare out evening time. Leg was still feeling tired and was vague will be able to do the tempo run effectively. After 4 km easy run started to run at tempo pace. The first km logged 4:05 and was within comfortable hard effort. The next 4 KM able to do near 4:00/km, struggle between to slow down or not as unable to really gauge the pace and the speed. Worrying that fast pace will compensate the pace at the later part, but slow down unable to judge the effort. This shows still not stable in holding a pace. Can feel that breathing was increasingly heavy and feeling muscle slowly harder to control. 6th km of tempo fall back to 4:06 which started to feel uneasy. During the run also tried to learn to relax during hard effort run, like maintain the posture, relax the shoulder and maintain sufficient breathing. It doesnt affect much while doing easy run, but find it essential for running fast pace at long duration. Tempo splits: 4:05, 4:01, 4:00, 4:00, 4:00, 4:06, 4:02, 4:01.
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| Wed (Jan 15 14) | 23 kilometers | 1:55:45 min | 5:02 min/kilometer | ||||||
Medium-long run, Notes: A normal day, leave office on time and with the traffic minus da bao dinner time, that started the run at aboud 630pm. Every Wed will be a pressure as its medium-long run and theres still work day on the next day. Finish run about 830pm, after stretching and shower went out for dinner at 930pm.
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| Thu (Jan 16 14) | 10.2 kilometers | 1:01:37 min | 6:04 min/kilometer | ||||||
Recovery
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| Fri (Jan 17 14) | 19 kilometers | 1:34:09 min | 4:57 min/kilometer | ||||||
Medium-long run, Notes: Thaipusam run. Its the third or forth year run in Penang island on Thaipusam. The usual road was around Botanical Garden and its pack with traffic, tent and people. Running during festival was nice for me. A nice weather today. Went to Padang Polo then heading to Botanical via Youth park. Could be due to the weather and frequent stop down for traffic, the pace was mostly below 5:00/km. Did one big loop in Botanical for some hilly road at the end of run.
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| Sat (Jan 18 14) | 10 kilometers | 58:59 min | 5:54 min/kilometer | ||||||
Recovery, Notes: Back to home due to Thaipusam holidays. Nice recovery run in the campus and back.
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| Sunday (Jan 19 14) | 26 kilometers | 2:05:34 min | 4:50 min/kilometer | ||||||
Long run, Notes: Nice morning run under a good weather. Ran outside the campus then went inside when the suns up. After 10 km, the comfortable effort put the pace mostly below 4:40/km. Worrying to be tired at the end so tried to control the pace but the condition is well to continue. So I just let the pace flow. Could be due to sufficient rest from the holiday and eat more on the day before. A nice run, wish to have more run like this.
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