Resumed running on Tuesday.
This was a recovery week thus there were just mileage at easy pace.
I had the "recovery week" since last week, thus this week consider relatively "active".
No complaint and run was steady and easy from Tues to Sat, with some mild pain on left shin once a while.
Also a good week to break into new Brooks Launch.
Sunday was a 26 km run in the schedule, but I made the plan to do a marathon-pace run.
The haze started to get worse on Sunday.
It was around the same time of the year last year, when haze visit, when I do my routine special yearly run, and I got injury from it last year.
I didn't pay attention to the air quality on Sunday and went for the run.
Immediately after starting the marathon-pace I could feel the exertion was harder than usual.
After a few rounds I already quite tired and fatigue.
I stopped at 24th km. Once I stop, I coughed continuously, "from the bottom of my lung", just like last year.
The non-stop cough last about few minutes and still coughing intermittently until the night.
The particles was really there. Couldn't cheat myself.
Today (23.7.14 Wed) the haze is still bad.
The API went over 100 for the last two days.
Today although the reported API is around 70 but it is not friendly to me from the eyes.
"A white layer hovering in the sky" is what I can see.
| Week -12 (07-14-14 to 07-20-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 14 14) | Pool workout. | ||||||||
| Tue (Jul 15 14) | 16.7 kilometers | 1:32:23 min | 5:33 min/kilometer | ||||||
General aerobic, Notes: First day in new Launch. The ride become smoother as the distance go further. Left shin was feeling ok with the moderate intensity.
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| Wed (Jul 16 14) | 21 kilometers | 1:44:37 min | 4:59 min/kilometer | ||||||
Medium-long run, Notes: Leg was not complain. Slight pain at the start went away when the run going. Not pushing too hard just let the pace flow.
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| Thu (Jul 17 14) | 10 kilometers | 1:02:38 min | 6:15 min/kilometer | ||||||
Recovery, Notes: No complaint on recovery pace.
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| Fri (Jul 18 14) | 16 kilometers | 1:28:32 min | 5:32 min/kilometer | ||||||
General aerobic, Notes: Another longer run in new Launch. Can feel that left foot were more tired over days. However theres no rush so theres not much pressure.
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| Sat (Jul 19 14) | 10 kilometers | 59:00 min | 5:54 min/kilometer | ||||||
Recovery
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| Sun (Jul 20 14) | 24 kilometers | 1:57:16 min | 4:53 min/kilometer | ||||||
Marathon-pace run, Notes: 24 km with 11 km marathon-pace target 73-84 HRR. The initial plan was 29 km with 16 km at marathon-pace, to replace last weeks run. It was sunny, hot, hazy when the run start. The HRR was at the higher side at a relatively slower pace. The first 13 km done fine driven by HRR, around 63-71, although the pace was slower as compared during a fine weather. Start the marathon-pace run at around 73 and the pace was 4:34/km, later pace was hanged around 4:30/km at target HRR range. However it get tired very fast and quite struggle to maintain the effort. At 24th km the left shin started to painful with lack of energy. And I remember how I hurt around this weather this time last year 26/7/13. Decided to stop. After stopping I cough non-stop, the cough keep coming as if the throat and lung was irritated. The exact symptom I had last year. Later I check, the air quality was bad and the API at the nearest station recorded index of 80-90.
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| 2 kilometers | 15:39 min | 7:47 min/kilometer | |||||||
Cool down
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