It was interrupted.
Haze, injury, haze, injury and injury.
The long run, tempo, medium-long run - I don't feel it enough up to now.
I don't feel the system has challenged enough for a proper training. All this while was feeding the injury - the limiting factor so far.
The past two weeks spend time in pool and on the road.
In the pool to maintain aerobic fitness, on the road to slowly recover to running.
Hope next week can get into some meaningful training.
On the weather, the haze pretty much clear off from Penang for the past few days. Weather was not as hot as previous months, occasionally midday or midnight downpour. The air quality can be detected by eyes, that the view were as clear as a high definition picture.
It has become a habit to check the air quality. Every morning while waiting for lift, I'll turn to see the view. If Penang Bridge is visible and clear with colour of nature (not in grayscale), the air should be good. If the Penang Bridge disappeared, then KOMTAR will be the indicator. When KOMTAR is as if in the cloud, and the surrounding colour look pale (couldn't detect green or blue), it should be a hazy day. While in the house I have the nearby hill as backdrop and at night the street light to tell. After a stormy night the surrounding will be so quiet. If the backdrop is totally dark (while the sky is dark, without white floating particles) and the street light reflecting like a shining star, I can expect a fresh air outside to breath with.
Good weather don't come easy nowadays, the same goes to injury free days. When two strike together, it's as if a hitting a jackpot on Candy Crush (No I don't play the game but Google suggest the phrase in the search box), and appreciate a good day for training.
| Week -10 (07-28-14 to 08-03-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 28 14) | |||||||||
| Tue (Jul 29 14) | 13 kilometers | 1:11:13 min | 5:28 min/kilometer | ||||||
General aerobic, Notes: 14km run cut short to 13km as shin feel the pain.
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| Wed (Jul 30 14) | 58:01 min | ||||||||
Water running, Notes: 5 min warm-up 1 set of 6x2:30 hard, 1 set of 5x2:30 hard 30 sec easy recovery 2 min easy btw sets 5 min cooldown
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| Thu (Jul 31 14) | 1:12:39 min | ||||||||
Water running, Notes: 5 min warm-up 5 min stretching 55 min steady
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| Fri (Aug 01 14) | 1:02:18 min | ||||||||
Water running, Notes: 5 min warm-up 2 sets of 10x1:30 hard 30 sec easy recovery, 2 min easy btw sets 5 min cooldown
| |||||||||
| Sat (Aug 02 14) | 3.9 kilometers | ||||||||
Recovery, Notes: Run 10 min, walk 3 min 2 sets then run 7 min until back to the start. Pace between 7:30/km - 8/km. Shin no pain.
| |||||||||
| Sun (Aug 03 14) | 1:15:17 min | ||||||||
Water running, Notes: 5 min warm-up 8 x 5min hard 1 min easy recovery, 10x45 sec hard 15 sec recovery, 5 min cooldown
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| Week -9 (08-04-14 to 08-10-14) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Aug 04 14) | 10.9 kilometers | 1:19:08 min | 7:16 min/kilometer | ||||||
Recovery, Notes: Run 10 min walk 3 min x 6 sets Pace between 6:01/km to 6:45/km.
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| Tue (Aug 05 14) | 54:39 min | ||||||||
Water running, Notes: 5 min warm up 2 sets of 6x2:30 hard 30 sec, 2 min easy recovery between sets 5 min cooldown
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| Wed (Aug 06 14) | 13.4 kilometers | 1:25:32 min | 6:22 min/kilometer | ||||||
Recovery, Notes: Run 15 min walk 2 min x 5 sets Running pace 5:43/km - 6:17/km
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| Thu (Aug 07 14) | No workout. Extended shift at work. | ||||||||
| Fri (Aug 08 14) | 16.9 kilometers | 1:38:03 min | 5:48 min/kilometer | ||||||
Recovery, Notes: Run 30 min, walk 3 min x 2 sets then run 32 min back. Running pace between 5:23/km - 6:09/km
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| Sat (Aug 09 14) | 8 kilometers | 44:52 min | 5:36 min/kilometer | ||||||
Recovery, Notes: Run 8 km
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| Sun (Aug 10 14) | 21 kilometers | 2:00:32 min | 5:44 min/kilometer | ||||||
Recovery, Notes: Run 1 hr, rest 2 min, run 58 min back to start. Most of the running pace at around 5:40/km. Shin can feel a bit pain at the end of the run. Not dare to put pressure one the run.
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