This time it's due to the haze, with API more than 100 during the first two days, and hanged around 70-80 until Friday. With haze, I omitted the plan for pool workout too, and did some strength workout indoor.
Even it's without the haze, I doubt I can complete the training on the road. As during the Sunday long run, the pain at the left shin came back at the last few km.
There's been lot of interruption for this cycle of training. And I've sort of "lazy" and "lagged" for it. Sometimes, I was kind of "hoping" the weather refrain me from training. Does this due to I'm afraid to face the pain come back of the left shin, or I've lost the motivation in this.
I can't see how the things going to develop.
For my "anniversary run", consider 27 July long run as one.
| Week -11 (07-21-14 to 07-27-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 21 14) | No run no pool workout. | ||||||||
| Tue (Jul 22 14) | No run no pool workout. | ||||||||
| Wed (Jul 23 14) | No run no pool workout | ||||||||
| Thu (Jul 24 14) | No run no pool workout | ||||||||
| Fri (Jul 25 14) | 1900 meters | 58:01 min | 1964.95 mph | ||||||
Pool, Notes: Swim. API was 70 plus. White particles still looked disturbing to the eyes.
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| Sat (Jul 26 14) | |||||||||
Pool workout, Notes: The plan was to do water running 5 min hard 1 min rest x 8 set. However, had to leave the pool at half of set 4 as the pool was closed at 12pm.
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| 13 kilometers | 1:08:39 min | 5:17 min/kilometer | |||||||
General aerobic, Notes: with 10 x 100m strides. API had dropped to around 60. Left shin was ok after a few days of rest. In Launch transition was not smooth but ok. Probably need time to get use to it.
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| Sun (Jul 27 14) | 32 kilometers | 2:39:51 min | 5:00 min/kilometer | ||||||
Long run, Notes: Started under hot weather. API around 60. Pace picked up very carefully, more attention was paying to maintain the intensity. The pace was below 5/min starting 6th km, and increased 1 sec every km. After hydration at 11th km, the pace reached 4:55/km and below. Started to feel sluggish and dry at 24th km and thought of stopping. However continue after the hydration at 25th km with very fluctuated pace, very dry feeling in the mouth and throat, and heat around the head. After hydration at 30th the pace drop and struggle just to finish the way back home. Left shin started to feel dull pain once a while around 26-28 km. It seems that despite 5 days rest, long hours of run will trigger the injury. The same thing cause the stop of training on last Sunday.
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