The week started with tired legs and become worse after Tues interval and Wed medium long run.
Thurs and Fri recovery was done at very fatigue condition.
Saturday of the week call for a tune-up race, I wonder if I can run if there were one. I'd probably skipped Friday run in the case.
I planned for a time trial on Saturday morning, but decided to be lazy for one day by turn of the alarm and continue to sleep.
The whole Saturday then was working with computer for some work
Sunday long run, with a day rest on Sat, I ran to stay in the intensity.
Without a tune-up race might make real day more nervous.
The stomach habit would be the worrisome part.
It seems that a bit different of diet at foreign land, the increase amount of food for carbo load and the nervous could affect the function of the stomach.
Got to remind myself not to overdo it or eat something strange before the race this time.
1 week left at workplace.
2 weeks to the race.
The trip was at a minimum planning.
The race seems far yet so near.
Do I have the gut to fight for the pace this time?
| Week -2 (01-04-16 to 01-10-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Jan 04 16) | 11 kilometers | 1:06:56 min | 6:04 min/kilometer | ||||||
Recovery
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| Tue (Jan 05 16) | 14 kilometers | 1:18:00 min | 5:34 min/kilometer | ||||||
VO2max, Notes: with 5x600m interval at 5k pace target 5:4/km. Ran with holding phone with endomondo apps. Unable to logged timing for each 600m. Try best to achieve intensity with tired legs. Last set was push quite hard to stay at the effort to the end. Still trying to get the feeling of hand swing to coordinate with stride.
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| Wed (Jan 06 16) | 19 kilometers | 1:47:03 min | 5:37 min/kilometer | ||||||
Medium-long run, Notes: Leg was very tired. Started the run with only lifting the legs instead of pushing. Involved many stops for traffic due to school reopening. A few km logged longer time due to the stop. When the legs is tired and involved stops, the time will be longer than usual. It took longer time to slow down, and took longer time to speed up. Legs was unable to do sudden jerking or turning or sudden standstill. At constant loop body still able to push for pace. E.g. at botanical garden was running around 5:10-5:20, at padang polo was 5:01-5:17.
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| Thu (Jan 07 16) | 10.3 kilometers | 1:03:24 min | 6:10 min/kilometer | ||||||
Recovery, Notes: with 6 x 100m strides
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| Fri (Jan 08 16) | 10 kilometers | 1:04:01 min | 6:23 min/kilometer | ||||||
Recovery, Notes: Legs was very tired
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| Sat (Jan 09 16) | |||||||||
Notes: Omit run due to feeling very tired.
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| Sun (Jan 10 16) | 27.1 kilometers | 2:10:28 min | 4:49 min/kilometer | ||||||
Long run, Notes: Kristal-Gurney-Esplanade-Burma rd-Gurney-Kristal-Rose ave-Padang Polox9-Rose ave-Kristal The fastest long run for this training cycle. Weather was fine. Legs was fresh after 2 days recovery and 1 day without run. Able to pick up and maintained pace from 4 km onward. 4th-12th km able to maintain around 4:50-4:55 pace, loop at Padang Polo was able to maintain below 4:42/km from 17km up to finish, with fastest at 4:17/km and 4:18/km.
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