Burning smell in the air.
With the news of volcano activity at Indonesia, it worried me whether another deteriorate air quality will happen again.
It's was like in an oven. The sweat unable to evaporate, the heat trapped in the air.
Another full workday week, another "Friday symptom".
The training has entered mesocycle 2, which focus on lactate threshold and endurance.
For 5 weeks it'll be tempo, marathon pace run and mileage.
A crucial 5 weeks that need to balance up rest and training and all the life commitment.
And one has past. Four more to go.
Hope that the heaty and dry seasons will be over soon.
| Week 02-10-14 to 02-16-14 | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Feb 10 14) | 6.1 kilometers | 37:00 min | 6:02 min/kilometer | ||||||
Recovery
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| Tue (Feb 11 14) | 18 kilometers | 1:29:00 min | 4:57 min/kilometer | ||||||
Lactate threshold, Notes: 18 km with 8 km 15-k race pace target 4:05/km. Ran in new Asics Gel-lyte 33 2. The leg was a bit tired and couldnt increase pace much for the first 5 km easy run. The starting pace of tempo run was 4:10/km, then 4:13/km and 4:08/km. which unable to achieve the target pace. Push more and the rest of the KM was within 4:02/km except the second last km that had to slow down due to heartburn. Split: 4:10, 4:13, 4:08, 4:02, 4:01, 4:00, 4:07, 4:02 The first 3 km was not able to pick up the pace. Probably need to increase the pace more before the tempo run. If able to run even split 4:05/km is better than running second half faster, perhaps can avoid heartburn too. Feeling awkward in the new shoes.
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| Wed (Feb 12 14) | 24 kilometers | 2:01:21 min | 5:03 min/kilometer | ||||||
Medium-long run, Notes: Kristal-Botanical smallx4-Botanical bigx2-Youth-Polox6-Rose-Kristal One day after tempo run leg slightly tired but still able to take it. Able to achieve below 5:00/km in Botanical. Leg started to feel quiet tired upon leaving botanical and reaching padang polo, however still push for it at Padang Polo this come with cost.
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| Thu (Feb 13 14) | 11 kilometers | 1:06:10 min | 6:01 min/kilometer | ||||||
Recovery
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| Fri (Feb 14 14) | 21 kilometers | 1:53:47 min | 5:25 min/kilometer | ||||||
Medium-long run, Notes: Another Friday symptom. The delay onset of muscle soreness from the workout of Tues and Wed. Leg was unable to move from the start. Put all the effort and the pace was in general aerobic range. Push more the next km slowed down, pace fluctuated in every KM. Strive hard in every km. Couldnt wait to finish the run. Not a good valentines run.
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| Sat (Feb 15 14) | 13.1 kilometers | 1:13:56 min | 5:38 min/kilometer | ||||||
General aerobic, Notes: With unpleasant yesterdays run but still wake up in the morning to complete the run to adjust it for tomorrows long run. The soreness still there, leg was heavy. The first km start with 6:22/km. With Nike Free of minimal cushioning, each step was like stepping on a stone. Not to say finish with 10x100m of strides in bad shape.
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| Sun (Feb 16 14) | 32 kilometers | 2:37:30 min | 4:55 min/kilometer | ||||||
Long run, Notes: The soreness of leg not yet fully recover but better. Started slow at 6:08/km and the next 5km, Unable to push more. For the past weeks at the same route, the pace was able to reach below 5:00/km at around 6th km. Given the sore leg, and with longer distance today, I just told myself to be patient. Started to catch up the pace when heading overhead bridge. However its only 8th into the run, and worried for able to sustain for the whole run. Turn out the pace able to improve from there, with the slower increasing rate as compare to shorter duration. Pace able to maintain below 4:50/km at the second half of the run, with most of the distance at below 4:42/km. The leg took its toll then. I believe todays run will further breakdown the muscle thats recovering. Still not comfortable the new Asics, need to learn to speak to it. However, it able to provide certain degree of comfort even at the late phase of the run, its not like the losing the comfort over the distance. Ran most of the second part under the hot sun.
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| 11 kilometers | 1:06:15 min | 6:01 min/kilometer | |||||||
Recovery, Notes: Replacement of tomorrows morning recovery run.
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