Took 3 days leaves this week to be able to concentrate on all the matters, including training and rest.
However, there's issue at workplace that I needed to attend till late afternoon on one of the off day, not mentioning nights and days of mental mumbling proceeding to that particular day.
After few days totally concentrate at training and recovery, at the time of writing this, I'm feeling uneasy to back to work again. All different kind of tasks. Sometimes I just hope working can bring as much of satisfaction and joy like in running.
The demanding week comprised of:
Wed - interval run (19 km with 5 x 1200m)
Thrus - double. 6 km am and 24 km pm (sequence was switched for more time to rest after interval done at evening the day before)
Fri - 16 km easy
Sat - Recovery + Speed
Sun - Marathon race pace
Thankfully I've reach the end of the week feeling pretty much alright.
The clock is ticking and it's end of the year.
It's around 1 month more to the event.
It's 2016.
However it doesn't seem to be any "new" or "excited".
I can only see whole bunch of problem transfer to the new year.
People, I know, dealing with people is my problem.
Putting all the people away, this is a great week to complete training. Nice weather in the morning (but hot in the afternoon, and wet rainy evening). Logged the highest mileage so far. Hopefully body will able to get recover to continue further weeks of running.
| Week -6 (12-07-15 to 12-13-15) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Dec 07 15) | 5.8 kilometers | 35:13 min | 6:04 min/kilometer | ||||||
Recovery
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| 5 kilometers | 29:59 min | 5:58 min/kilometer | |||||||
Recovery, Notes: Around 200 mnot logged due to app crash
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| 0.2 kilometers | |||||||||
Notes: Not logged due to app crashed
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| Tue (Dec 08 15) | 14.1 kilometers | 1:22:05 min | 5:50 min/kilometer | ||||||
General aerobic, Notes: Legs turnover was alright but pace was not matching the feeling. Thought able to light up the stride for a faster pace but only manage to maintain about 5 km, the rest of the distance was running at near 6:00/km.
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| Wed (Dec 09 15) | 17.6 kilometers | 1:37:59 min | 5:34 min/kilometer | ||||||
Intervals, Notes: 19 km with 5x1200m at interval pace target 3:57/km Around 1.5 km not logged due to forget to resume the app. Using endomondo attempt to upgrade but facing technical issue therefore unable to customize the training into desire distance. Holding phone and check the distance section by section. Unable to know pace for each section. However by checking pace roughly gauge the effort and feel that it was in training zone. 2 full km was logged and was 3:58/km 2nd interval and 3:49/km 5th interval Heart rate reported to be highest at 213. I dont remember I ever recorded that high HR while using Garmin 910XT.
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| Thu (Dec 10 15) | 6.3 kilometers | 39:41 min | 6:16 min/kilometer | ||||||
Recovery
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| 24 kilometers | 2:01:52 min | 5:04 min/kilometer | |||||||
Medium-long run, Notes: Kristal-Rose-Polo x 10-Jesselton-Youth Park-Botanical small x 5-Kristal Medium long run day after heavy interval run. Demanding week. Took off to train better. Went to Padang Polo to leave elevation towards end of run. Weather cloudy at the start thus most part was not too hot at padang polo except the last 2 lap. Able to maintain comfortable pace with a bit effort to maintain pace around 5:00/km. Attempt to increase pace at 2nd half around 4:50/km. Pace at Botanical Garden was further increase to around 4:45/km due to the slope I guess. Left shin feel a bit tighten towards the end thus just make it easy. Quite a tiresome day and hopefully able to sustain the week training.
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| Fri (Dec 11 15) | 16.2 kilometers | 1:31:03 min | 5:37 min/kilometer | ||||||
General aerobic, Notes: A 16km general run after 2 days of hard training session, was worry at first. Unwilling to wake up but drag the body up. Run was nervous as plan to settle some errand later in the morning. Put on compression pants to help or ease leg muscle. Was thinking leg would be tired but turn out the freshness still there, turn over was good, good momentum, and able to maintain some distance at 5:21-5:30/km. Thinking that this is not the main training, and theres Sunday m-pace run ahead, I dare not push further. Feel good to be able to still feel running well after 2 days of demanding workout.
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| Sat (Dec 12 15) | 11 kilometers | 1:10:33 min | 6:24 min/kilometer | ||||||
Recovery, Notes: Another morning to drag the body up. The tiredness from the training have shown up and I just try my best to maintain the posture, the stride, the turnover and not to stress the leg too much.
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| Sun (Dec 13 15) | 27.2 kilometers | 2:18:17 min | 5:05 min/kilometer | ||||||
Marathon race pace, Notes: with 19 km at marathon race pace. Target 4:16-4:20/km The last m-pace run of the training. Been waiting for this and took few days off from work to be able to prepare the body, along with some demanding workout for the week. Legs was still tired and it can feel from the first easy 8 km was running around 6:00/km. After a toilet break due to heavy meal and different diet for the past 2 days and went into m-pace run. As the run start I know today is not a day to achieve target pace. With much effort the 1st km was at 5:05/km. Pace gradually get down and stay between 4:40/km-4:50/km for until 19 km, and manage to get down to 4:35/km at 20th km after multiple attempt. I tried to gauge between enough effort to push and to able to sustain the effort to the end. The limit was at the leg. With multiple attempt - stride, steps, breathing, posture - it still stay around 4:42/km. It is consider as a fast long run, not a m-pace run. However, at the other hand at least the effort was constant with the feedback, without feeling difficult. After gel and hydration at 21th km with 4:56/km, I started to push for the last section hope can bring it down to 4:30/km. It only achieved at the last 4 km, with the last 2 km at 4:14/km and 4:13/km. The feeling of last two km was hypnotized myself to push the pace, it would not able to sustain the whole marathon. Although target not achieve, Im still feeling challenged and effort last up to the end. Avg pace for last 19 km: 4:41/km
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| 0.4 kilometers | 3:12 min | 7:37 min/kilometer | |||||||
Recovery, Notes: Cool down to back
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| 2.1 kilometers | 14:32 min | 6:53 min/kilometer | |||||||
Recovery, Notes: Cool down to back
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