Resume training on Wed and things seemed to go fine but everything was with caution.
Wed VO2max training significantly feel the different of missing few days of training. It is said that anaerobic fitness is easiest to lose. The effort was more difficult and the heartrate was higher at a lower pace than last VO2max.
Sunday long run was very exhausted as the sun shined earlier than previous week. Started to feel the heat around 8am. Was running under hot sun for about 1 hour plus and feeling the heat trapping around me that couldn't go away. Went under shade when possible and hydrate more. Was feeling of giving out at 24 km and feel that 11 more km was so hard to go on. Luckily I had put on sunblock and wore the cap that gave some protection. There's a water vending machine in the campus that was a lifesaver that I wouldn't worry of going out of water and cold off my head and neck at about 33 km. The more difficult run could be due to missing of long run for few weeks too.
Reading news on FB regarding runners friend was admitted while racing in Putrajaya Ironman. The weather and humidity is really a big challenge on the day. Pray hard for him and wish him fast recovery.
| Week -3 (04-07-14 to 04-13-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 07 14) | Swim and Water Running | ||||||||
| Tue (Apr 08 14) | Swim and Water Running | ||||||||
| Wed (Apr 09 14) | 3.2 kilometers | 19:11 min | 6:05 min/kilometer | ||||||
Intervals, Notes: VO2max 14 km with 6x1200m at 5k pace target 3:55-4:00/km. 1st part - Warm up 3 km for interval and 1x1200m. Forgot to start timer for the first 1200m interval.
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| 11.1 kilometers | 1:01:46 min | 5:35 min/kilometer | |||||||
VO2max, Notes: 2nd part, 5x1200m at 5k pace and cool down. Splts pace: 4:00, 4:01, 4:01, 3:56, 4:02 Effort was more difficult as compared to last 6x1000m interval. Pace was slower and heartrate was higher. This could be due to missing of days of training.
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| Thu (Apr 10 14) | 24 kilometers | 1:59:10 min | 4:58 min/kilometer | ||||||
Medium-long run, Notes: Had someone paced with for 1 rounds at Padang Polo. Slight uncomfortable at the ankle. Pace start difficult but able to pick up half way into the run.
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| Fri (Apr 11 14) | 13 kilometers | 1:13:01 min | 5:36 min/kilometer | ||||||
General aerobic
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| Sat (Apr 12 14) | 10 kilometers | 59:53 min | 5:59 min/kilometer | ||||||
Recovery
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| Sun (Apr 13 14) | 35.2 kilometers | 2:50:38 min | 4:51 min/kilometer | ||||||
Long run, Notes: Long run after the rest. Temperature start to get hot around 8am, started to feel exhausted at 8.30a. at around 24 km, at 28 km was feeling very unbearable. Stopped a few times to drink. Luckily theres water to cold down the head. Not a pleasant run, is it due to the drop of aerobic fitness or the temperature. Still the last above 30 km long run and is good to be able to complete it.
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