Monday evening recovery run was omitted due to night shift at work.
Tuesday was easy general aerobic that make Wed medium-long run more relax and fresh.
Tues and Fri took leave from work place (to settle move room stuffs) and make morning run possible.
On leave also able to be more concentrate on lactate threshold on Friday morning and fit in 3 days of strength workout after the run.
Piles of unsettle things at work place awaiting. Like whole lots of big and small rocks stacked above my head and unable to make it go away..
There'll be marathon race pace run on next Sunday. Better carry myself well next week.
| Week -10 (02-17-14 to 02-23-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Feb 17 14) | No run due to night shift at work. | ||||||||
| Tue (Feb 18 14) | 14 kilometers | 1:16:20 min | 5:27 min/kilometer | ||||||
General aerobic
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| Wed (Feb 19 14) | 24 kilometers | 2:02:02 min | 5:05 min/kilometer | ||||||
Medium-long run, Notes: Kris-Botanical smallx4-bigx2-Youth-Polox6-Rose-Kris Leg was fresh due to rest on Mon and no hard workout on Tues
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| Thu (Feb 20 14) | 11 kilometers | 1:04:51 min | 5:53 min/kilometer | ||||||
Recovery
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| Fri (Feb 21 14) | 19 kilometers | 1:31:10 min | 4:48 min/kilometer | ||||||
Lactate threshold, Notes: 19km with 10km 15-k pace target 4:05 No Friday symptom as theres only on hard session on Wed. Consider a more consistent tempo pace as compared to previous one, and second longest tempo for the training. The next will be a 11 km tempo a few weeks later. With the experience of started slower, the 1st km start with more effort, and ran a 4:05/km target time. However, same as last time the 2nd km slowed down to 4:10/km. Push more and it was 4:05/km on 3rd km. Subsequent km was stable around 4:02-4:03/km. Splits: 4:05, 4:10, 4:05, 3:59, 4:02, 3:59, 4:02, 4:03, 4:03, 4:03 . During last few km although the pace was same but the effort was actually increased slightly km after a another.
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| Sat (Feb 22 14) | 11.1 kilometers | 1:05:28 min | 5:54 min/kilometer | ||||||
Recovery
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| Sun (Feb 23 14) | 35 kilometers | 2:49:56 min | 4:51 min/kilometer | ||||||
Long run, Notes: Kris-Gurneyx1-Rose-Polo Outsidex1-Pdg Polox7-St Georgesx1-Pdg Polox7-Youth-Botanical Bigx2-Kris The first 35km since recovery. Weather reported at Garmin website was 23 degree but didnt feel so. But its was good to run. Put on sun block and brought along the cap to prepare for hot sun at the later part of the run. Achieve below 5:00/km started 6th km except big loop at botanical. Tried to run around 4:50/km target 4:42/km to bank in more time for the big loop at botanical. A few stops for hydration and cross the road. The last 2 loops at botanical was challenging but good try for hill at about 30km to the run. Bringing cap was a right as it make the run a lot more easier than last week 32 km. Nice run.
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| 10 kilometers | 59:42 min | 5:58 min/kilometer | |||||||
Recovery - To replace tomorrow morning recovery.
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