Training of this cycle just past by day by day. It seemed fast and it's only 6 weeks to go.
Good thing is training was not much interrupted due to injury, except omitted few days of run due to sickness.
Completed all the lactate threshold training too.
Reviewing back the training as compared to last cycle, the pace was actually slower much.
Last cycle I slowed down the overall pace from the previous one, but at the end of cycle it still clocked around 5min/km for long run, and even a 4min/km 11km tempo run.
This cycle the overall pace for long run was around 5:20/km, and tempo can only managed between 4:10-4:20/km.
Well I'll see how. The will the completeness of training cycle compensate the slower training pace?
For example, during last 3 training cycles, I trained up to 140km per week (max) and long run training pace was below 5:00/km. However, there's a few weeks I have to rest due to injury. End up the average training mileage for whole 18 weeks training cycle would be very much lower. As comparison, what about lowering the training pace and complete training most of the days?
Well of course quality and quantity both are important. It's perfect if I'm able to achieved the quantity in high quality.
Ya, it seems the only explanation is the lack of competency to handle high mileage at good quality.
Ya, experimenting the question would be only a reasons to fool myself. Trying to find the explanation to cover up.
Done a tune-up race yesterday (11.7.15) and feel good.
Is good to go tru the nervous and anxious of pre-race. Like you discipline youself to wake up, eat and went to toilet a few times. The in race nerves also the same. In a race you're afraid of not complete at the same time try to test the limit.
Better still, after race meet up with old and new friends, which color up the monotonous training life. The good feeling can last quite long.
| Week -6 (07-06-15 to 07-12-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jul 06 15) | |||||||||
| Tue (Jul 07 15) | 1 kilometers | ||||||||
Intervals, Notes: 1st km not recorded due to unfamiliar with the apps endomondo
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| 13 kilometers | 1:16:40 min | 5:53 min/kilometer | |||||||
VO2max, Notes: with 5x600m interval. Using endomondo apps, unable to set interval training, ran by holding phone and checking on it, tried to maintain pace at 3:50-3:55/km. Heart rate monitor was not very accurate, the reading not high enough during the run and went to 200 when slow down.
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| Wed (Jul 08 15) | 2.6 kilometers | ||||||||
Medium-long run, Notes: First 2.6 km T.Kristal to Botanical Garden was no tracked due to phone auto shut down.
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| 20.5 kilometers | 1:45:08 min | 5:07 min/kilometer | |||||||
Medium-long run
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| Thu (Jul 09 15) | 10.9 kilometers | 1:11:03 min | 6:33 min/kilometer | ||||||
Recovery
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| Fri (Jul 10 15) | 6:33 min/kilometer | ||||||||
Notes: No run. Moved evening run to morning for next day race but unable to wake up.
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| Sat (Jul 11 15) | 1 kilometers | 8:44 min | 8:34 min/kilometer | ||||||
Warm ip
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| 10.4 kilometers | 42:07 min | 4:02 min/kilometer | |||||||
Race, Notes: Tune-up race. Penang Chung Ling Cross Country Run
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| 0.4 kilometers | 3:58 min | 11:20 min/kilometer | |||||||
Cool down
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| Sun (Jul 12 15) | 29.2 kilometers | 2:34:35 min | 5:18 min/kilometer | ||||||
Long run, Notes: Kristal-Gurney drive-esplanade-burma road-gurney drive-kristal-rose-padang polo x 4-jesselton-youth-botanical big loop x 2-kristal. Long run after tune-up race. Leg was fresh at first and pace went around 5/min. Rain at around 10 km. Pace around 5/min at Padang Polo. Leg became tired when heading to botanical garden. Then took the run easy.
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| Week -7 (06-29-15 to 07-05-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jun 29 15) | |||||||||
| Tue (Jun 30 15) | 11 kilometers | 1:08:48 min | 6:15 min/kilometer | ||||||
Recovery
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| Wed (Jul 01 15) | 24 kilometers | 2:08:30 min | 5:21 min/kilometer | ||||||
Medium-long run
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| Thu (Jul 02 15) | 11 kilometers | 1:11:49 min | 6:31 min/kilometer | ||||||
Recovery
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| Fri (Jul 03 15) | 19 kilometers | 1:38:05 min | 5:10 min/kilometer | ||||||
Lactate threshold, Notes: with 11 km at tempo race pace, target HRR 77-88, The last lactate threshold run for this cycle of training. Took day off from work to be able to run in the morning and rest. Leg was not feeling very fresh at the start but able to push the pace once the tempo start. However, HRR unable to reach higher end despite several attempt. Struggle between afraid of unable to sustain the distance and also legs that unable to produce more speed. Focus on steps and rhythm to finish the run. A great training after all. Splits: 4:27, 4:20, 4:21, 4:27, 4:26, 4:24, 4:21, 4:23, 4:21, 4:20, 4:21
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| Sat (Jul 04 15) | 11 kilometers | 1:11:36 min | 6:30 min/kilometer | ||||||
Recovery
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| Sun (Jul 05 15) | 35.2 kilometers | 2:59:34 min | 5:06 min/kilometer | ||||||
Long run, Notes: Kristal - gurney drive tru and fro x 2 - kristal - rose - padang polo x 6 -around st georges x 1- padang polo x 6 - youth - botanical big loop x 1 - Kristal Run with endomondo app as Garmin send for repair of strap. A morning of pleasant weather - cloudy, cooling, not too windy, the sun not too strong until botanical garden loop. Humidity is high though. I was wary about the training because this is the longest distance week, finished a 11km tempo on Friday, and attempted a marathon race pace last week. Started slowly and increased gradually. Focus on counting steps, rhythm and posture. Pace went smooth when the running get into 13km at padang polo, in the rhythm and went well. Able to maintain at around 4:50-5:00/km pace. Condition was still fresh even after leaving padang polo and heading to botanical garden. Botanical garden big loop was done at around 5:04/km pace and I was surprise the leg is able to handle it. All of the good probably due to the friendly weather. Legs and posture became harder to maintain towards the end. Complete the run with good feeling.
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| Week -8 (06-22-15 to 06-28-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jun 22 15) | |||||||||
| Tue (Jun 23 15) | 14 kilometers | 1:19:56 min | 5:42 min/kilometer | ||||||
General aerobic
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| Wed (Jun 24 15) | 14 kilometers | 1:18:24 min | 5:36 min/kilometer | ||||||
VO2max, Notes: with 6x800m at interval pace. 800m splits pace/km: 3:46, 3:41, 3:44, 3:53, 3:55, 3:53 Able achieved HR zone. Pace at higher end probably due to few days of rest.
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| Thu (Jun 25 15) | 10 kilometers | 1:05:33 min | 6:33 min/kilometer | ||||||
Recovery
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| Fri (Jun 26 15) | 18 kilometers | 1:37:44 min | 5:26 min/kilometer | ||||||
Medium-long run, Notes: Followed behind a veteran after out from Botanical Garden and the pace become less than 5/min. Leg was not so fresh after Tues interval run.
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| Sat (Jun 27 15) | 5:26 min/kilometer | ||||||||
Notes: omit run due to tiredness.
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| Sun (Jun 28 15) | 26.2 kilometers | 2:12:00 min | 5:02 min/kilometer | ||||||
Marathon-pace run, Notes: Weather was hot, windy at certain section and leg was a somehow tired. Attempted to replace last week marathon-pace that was omitted due to sickness. However pace was unable to pick up and heart rate can merely achieve the lower end of HRR. Feeling difficult to pick up pace - might be due to interval or drop of fitness. However, whether the run end up as a faster pace long run instead of marathon race pace run, it still fall into inteded heart rate zone and perhaps provided little benefit of training. Marathon-pace section pace range between 4:30/km to 4:57/km
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| 2.3 kilometers | 18:21 min | 8:07 min/kilometer | |||||||
Cool down
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