Next week will be a hard week, longest distance of the schedule, with the longest lactate threshold for the schedule (11km) and a 39 km long run.
Nothing much to say.
Thoughts and prayers are with the passengers and crew of flight MH370.
| Week -8 (03-03-14 to 03-09-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Mar 03 14) | No run due to haze | ||||||||
| Tue (Mar 04 14) | 14 kilometers | 1:16:05 min | 5:26 min/kilometer | ||||||
General aerobic, Notes: Kris-Botanical smallx5-bigx1-smallx2-Kris
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| Wed (Mar 05 14) | 14.1 kilometers | 1:12:05 min | 5:07 min/kilometer | ||||||
VO2max, Notes: VO2max 14 km with 6 x 800 m at 5K pace target 3:54/km Splits min/km: 3:57, 3:54, 3:51, 3:51, 3:55, 4:01 First VO2 max of the schedule. Unable to acheive target pace on the start and end of the run. It was tired at the last 800 m.
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| Thu (Mar 06 14) | 11 kilometers | 1:04:00 min | 5:49 min/kilometer | ||||||
Recovery
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| Fri (Mar 07 14) | 18 kilometers | 1:30:07 min | 5:00 min/kilometer | ||||||
Medium-long run, Notes: Took off from work to do the morning run.
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| 6 kilometers | 36:28 min | 6:04 min/kilometer | |||||||
Recovery
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| Sat (Mar 08 14) | 13 kilometers | 1:11:53 min | 5:32 min/kilometer | ||||||
General aerobic spe, Notes: with 10 x 100 m strides
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| Sun (Mar 09 14) | 26 kilometers | 2:03:50 min | 4:46 min/kilometer | ||||||
Long run, Notes: Manage to achieve below 5:00/km after 5th km and maintain around 4:35/km after 10th km.
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| 10 kilometers | 1:00:33 min | 6:03 min/kilometer | |||||||
Recovery, Notes: To replace tomorrow morning recovery
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