Morning starts with cooling air. And it was extremely hot and bright from midday to evening.
Towards the end of the week, the weather was like hot coal - with hot air continuously releasing at a slow but never ending rate.
One thing constant was the air was dry. The skin feel cool once meet the wind.
Both worrisome tempo and long run was done at that kind of weather, at 4 o'clock.
The runs were brought one day earlier to spare time for attending event on Friday, Saturday and Sunday. Initially worry this will have less recovery for leg but turned out alright.
The main training is 11 km tempo run. Under the weather I discounted the performance. It turn out to be surprised. The same for 35 km long run. Despite sufficient recovery, I wonder all this due to the weather. Hot weather drive the body up, with dry weather provide sufficient cooling occasionally, given a fresh leg, provide a better outcome of training.
However, I also worry such a weather might mask the dehydration.
Felt it most during the Sunday long run. I knew the fluid was not enough, however the body still able to move. I feel the "painful" moment at the end. If was a feeling that unable to explain, but I felt "bad". Check the timing after the run, it was surprised the pace didn't drop much at the difficult point.
I might go into empty if the run didn't end, I guess.
The hot air continue.
Need to hydrate myself as much as I can and take it easy.
| Week -7 (01-19-15 to 01-25-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 19 15) | 11 kilometers | 1:05:09 min | 5:55 min/kilometer | ||||||
Recovery, Notes: Run brought early to spare out Friday. Leg was ok, turnover good. Bit tired toward the end. Guess its normal as just done a medium-long run yesterday.
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| Tue (Jan 20 15) | 24 kilometers | 2:02:28 min | 5:06 min/kilometer | ||||||
Medium-long run, Notes: 30c, H 66%. Leg surprisingly still fresh. Most distance at pace around 5:00/km by exertion. Could it be dry weather?
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| Wed (Jan 21 15) | 10 kilometers | 1:01:11 min | 6:07 min/kilometer | ||||||
Recovery, Notes: 30c. H 66%. Leg feel tired. Decided tomorrow morning might not good time for tempo.
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| Thu (Jan 22 15) | 19 kilometers | 1:29:21 min | 4:42 min/kilometer | ||||||
Lactate threshold, Notes: 30c. H 62%. 19 km with 11 km at tempo pace. Target 77-88% HRR. Weather was hot. Went out in cloudy sky but turn sunny after a while. Windy across the field, low humidity help cooling by wind. Run with perceived intensity around 4:10/km. Towards the end it felt like 4:20/km. Guided by HRR, First few km stayed around 80-82, then increased 1 each km to the end about 88-89. Weather was hot and keep talking to myself to concentrate. Focus on rhythm too instead of speed. Towards the end the lung and throat felt like burning. Turn out at a faster pace that perceived. Splits min/km: 4:03, 4:06, 4:03, 4:02, 4:05, 4:03, 3:59, 4:03, 4:04, 3:58, 3:56
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| Fri (Jan 23 15) | No run. Attend event. | ||||||||
| Sat (Jan 24 15) | 8.5 kilometers | 53:47 min | 6:19 min/kilometer | ||||||
Recovery, Notes: 23.9c, H 89% Run in the morning to give way for event for the whole day. Leg was very tired probably due to tempo run on Thursday.
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| Sun (Jan 25 15) | 35.2 kilometers | 2:56:39 min | 5:01 min/kilometer | ||||||
Long run, Notes: 30c, H 70%. Kristal - polooutside roadx8 - around St Georgesx1 - polooutside roadx7- polox3 - youth - botanicalx5- Kristal Tought run. Under hot weather but dry weather. Leg was fresh. Involved lots of stops. Traffic outside P.Polo. Poor footing. Obstacles on the path along St Georges school. Stopped for hydration. 2 times to toilet to wet head. Whole run spend 3h 17m. Run guided by perceived exertion. Focus on rhythm and flow of the run. Weather was quiet hot and liquid I brought was not enough. Skin was feeling hot like coal. Toward the end was very exhausted and feel painful and difficult. Luckily temp turn lower towards the end. At one point feeling very difficult at chest so stop down. At botanical feeling stitches under at sides of upper abdominal. Check the pace after the run , surprisingly the pace was around 5/km, even at the difficult section. Could the heat drive the body moving. Could this a warning if the run continue longer.
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