There's so many things occur that I have lost all the short term memory, as my memory stored what even short term - next minutes, next hours, next days. And also occupied by the past that I couldn't fling away of.
I'll try to remember. Ya, it was Thaipusam and I was happy with the off day and the occasion. The occasion continue to the next day during my evening run. I remember now, how the tent started to by the roadside one week earlier, and how the traffic to work started to slowed down due to the occasion, and how the tent disappear and everything turn to normal after the occasion.
I remember, how the grass of Padang Polo turn from greenish to yellowish due to long drought. I remember I said, the tall trees beside the road still with green leaves must have a deep root. I remember, how the sky started to fill with dust, and I can smell the dry leaves in the air.
I remember now, how I received a call to get ready for a task on the next week, and walk into the office to be told I'll be given an new task a month later. I remember how I not paying attention to the surrounding anymore in the car on my way back from work. I remember that, I don't remember things.
I remember now, how I frustrated for Sunday marathon race-pace run while coping with stress in my head.
Ya, one week past and I didn't write it down much.
Because another week started too soon.
| Week -5 (02-02-15 to 02-08-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Feb 02 15) | No run. Rest day. | ||||||||
| Tue (Feb 03 15) | 16.1 kilometers | 1:26:07 min | 5:21 min/kilometer | ||||||
VO2max, Notes: 22.8C, H83% with 6x1000m at 5k pace HRR 91-94. Cooling weather. First time run and feel coldness on hands. Took the lesson from last week VO2max, set at a certain intensity and maintain it, shorten the time of rest to bring up the heartrate. Turn out well. Feeling the difficulty of breathing at last 3 sets, able to achieve heart zone, pace was not vary too much. The last 3 sets was feeling lethargy on legs and breathing heavy, thought of dropping the pace but turn out still able to hold the pace. Splits: 3:48, 3:44, 3:42, 3:38, 3:40, 3:44
| |||||||||
| Wed (Feb 04 15) | 24 kilometers | 2:03:16 min | 5:08 min/kilometer | ||||||
Medium-long run, Notes: Legs was not tired. Run with exertion at pace feel of 5:20/km, checked the time after completing it was around 5:00-5:10/km. Better pace probably due to cooling weather after sun set and low humidity. Good sign that leg was alright day after VO2max. Could be due to lower mileage last week too.
| |||||||||
| Thu (Feb 05 15) | 11 kilometers | 1:07:34 min | 6:08 min/kilometer | ||||||
Recovery
| |||||||||
| Fri (Feb 06 15) | 19 kilometers | 1:41:05 min | 5:19 min/kilometer | ||||||
Medium-long run, Notes: 31.1 C, H59% Leg was not as tired as last week although after interval on Tuesday.
| |||||||||
| Sat (Feb 07 15) | 8 kilometers | 49:43 min | 6:12 min/kilometer | ||||||
Recovery
| |||||||||
| Sun (Feb 08 15) | 29.2 kilometers | 2:16:25 min | 4:40 min/kilometer | ||||||
Marathon-pace run, Notes: 32.2C, H56%, windy. w 23km at m-pace, target HRR 73%-84%. Initially plan in the morning but postponed due to some issue. Wished to out on 430pm but postponed due to hot and bright sun. Leg was not feeling totally fresh despite more than 24h rest. Run based on HRR. Started easy to build rhythm and counter the head. Picked up on 7th km into m-pace with HRR 73%-75%, then increased HRR every 6th km 78%, 81% and 84%. The run was not easy. The heat, the time, the mind occupied with next week task. Counting steps to let myself focus. I was able to increased the HRR according to plan, until the last section only able to stay at 82%-83% instead of 84%. On the round second set of 6km, I feel this dryness and tightness along throat and below throat area. I thought I push too much but it was just below 80. Was it the dry weather or heat? It went away after few km. On the leg, it get gradually tired. At the same time to hit target heartzone. When I checked the pace after the run, it was around 4:30/min avg. Compared to feelings, I thought I was running faster after each 6km. It appeared that the better section was earlier when leg still fresh and the last one when push for higher HRR and know its going to end. It also mean maintaining a constant pace will increase the HRR as the distance go. A difficult run due to the type of training, mind and heat. Split km/min: 4:37 (hydrate), 4:26, 4:28, 4:26, 4:31, 4:27, 4:30 (hydrate, gel), 4:19, 4:34, 4:31, 4:26, 4:32, 4:38 (hydrate, gel), 4:29, 4:30, 4:32, 4:34, 4:30, 4:50 (hydrate, gel), 4:24, 4:24, 4:25, 4:20
| |||||||||
| 2.5 kilometers | 17:42 min | 6:58 min/kilometer | |||||||
Cool down, Notes: On the way back almost hit by a motorbike.
| |||||||||
No comments:
Post a Comment