However time was not used wisely.
Body and mind was lazy to move or do some planning.
The week started with cumulative fatigue from last week training.
Tuesday interval followed by Wed 24 km medium-long run.
Thursday recovery + 6x100m strides.
Friday was feeling a little bit uneasy at left shin thus omit the run.
Boxing day event was tune-up race at Darulaman Run at Jitra.
Participated in 10km category men open and the field was strong although it was not an big event.
Elites from local and nearby area were present, along with some training groups (you know when you hear the name of Muniandy, Baskaran, etc).
Started at Darulaman Park and given my first personal visit to Jitra, the surrounding was quite decent to my surprise. Probably it located at the area of development of the organizer Bina Darulaman Berhad, where it arrange the route around their new development project, with newly paved road around the gold club.
The total distance was only 9 km. I completed the run with avg pace of 4:04min/km, probably not any faster than a good tempo run. However it is nice to have running in an event to get the real feeling of a race.
The race started with delayed for opening ceremony for the new park logo.
Then it started with 3 km fun run, followed by 5 km veteran then 10 km men and women open.
Despite the delay, they route was not crowded due to small number of participant and running different route.
At near to 9 km noticed that the distance is going to end and I was about 200-300m behind another runner. I had been following him from the start and could feel that he was slowing down at the loop around the lake. I decided to sprint over him but he did not let go by gaining more speed and he crossed the line first. He was gasping right after the finishing. This showed that he still able to push up the speed even at a late stage. Whereas I didn't feel as tired, but was not able to make the last kick.
The body was tired for the whole day probably due to the travel and the waiting after the run. Very fortunate to be no. 10 to finish and the organizer was kind enough to provide prize until 10th place.
Sunday completed 29km long run at the pace that I am able to handle. Pace while running loop at Padang Polo was better. Drinking bottle gone after the run probably took away by cleaner as trash.
| Week -4 (12-21-15 to 12-27-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Dec 21 15) | 11 kilometers | 1:07:43 min | 6:09 min/kilometer | ||||||
Recovery
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| Tue (Dec 22 15) | 14.1 kilometers | 1:17:42 min | 5:31 min/kilometer | ||||||
VO2 max, Notes: with 5x600m interval
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| Wed (Dec 23 15) | 24.1 kilometers | 2:07:24 min | 5:18 min/kilometer | ||||||
Medium-long run, Notes: Initially tired, pick up pace at Padang Polo till back.
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| Thu (Dec 24 15) | 11 kilometers | 1:11:36 min | 6:29 min/kilometer | ||||||
Recovery, Notes: with 6x100m strides
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| Fri (Dec 25 15) | |||||||||
Notes: Rest
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| Sat (Dec 26 15) | 0.8 kilometers | 5:01 min | 6:16 min/kilometer | ||||||
Warm up, Notes: Warm up
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| 0.8 kilometers | 5:02 min | 6:17 min/kilometer | |||||||
Warm up
| |||||||||
| 9 kilometers | 36:29 min | 4:03 min/kilometer | |||||||
Tune-up race, Notes: Darulaman Run 2015
| |||||||||
| 0.6 kilometers | 5:52 min | 9:28 min/kilometer | |||||||
Cool down
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| Today (Dec 27 15) | 29.3 kilometers | 2:34:47 min | 5:17 min/kilometer | ||||||
Long run
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