There is forecast that weather will be worse on 20 Mac - the March Equinox where Sun shines directly on the equator.
In the news, electricity consumption in peninsular Malaysia recorded all-time high of more than 17,000 MW.
As if it is not enough, hot spots are reported in Indonesia. When the wind turn south west on coming May or June, haze will be revisited.
This will be a cruel and challenging period for training.
During each evening training, body was like engulfed in flame. Common greetings when seeing other runners will be "The weather is so hot". After a few loops, skin becomes dark and red.
I can't help but to make sure hydration through out the day, put on visor while running and run under shade if possible.
This week has done complete training of 7 days.
I tried to do hard days hard enough, and recovery days take it as easy as possible.
Sunday was marathon race-pace run. I return to hometown for the run.
This is the first time I ran in hometown after dog attack. I waited until the sky brighten up, and walk out using another route. In the neighborhood, I put all the attention around me afraid of any other dogs. This is really unpleasant feeling.
The weather has been kind today for letting the Sun stayed behind the clouds most of the time. Starting the run around 7:20 a.m. and ended around 9:45 a.m., I was lucky enough to have a cloudy weather. However, I still feel sun burn on cheek after the run despite putting on sunblock. The weather was harsh.
The marathon race-pace run did not happen. I merely done a faster long run. The last 13 km was done at avg 4:45-4:50 min/km, with heart rate around 160 bpm. I ignore the distance report for the app and ran by feelings. The legs was the limiting factor.
Hoping for better weather to come quickly.
| Week -16 (03-07-16 to 03-13-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Mar 07 16) | 10 kilometers | 1:03:40 min | 6:20 min/kilometer | ||||||
Recovery
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| Tue (Mar 08 16) | 13 kilometers | 1:12:50 min | 5:35 min/kilometer | ||||||
General aerobic, Notes: with 10 x 100m strides
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| Wed (Mar 09 16) | 21.2 kilometers | 1:52:30 min | 5:18 min/kilometer | ||||||
Medium-long run
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| Thu (Mar 10 16) | 10 kilometers | 1:04:16 min | 6:24 min/kilometer | ||||||
Recovery, Notes: Very tired legs
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| Fri (Mar 11 16) | 18 kilometers | 1:37:00 min | 5:23 min/kilometer | ||||||
Medium-long run, Notes: App crashed after 2.23 km. Total run 18 km Kristal - Rose ave - Padang Polo x 6 - Jesselton - Youth Park - Botanical Garden small loop x 2 - Kristal Run ended 7:51 p.m. 1hr 37 min Leg turn over was good, a little bit of tiredness of leg but still ok.
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| Sat (Mar 12 16) | 10 kilometers | 1:05:37 min | 6:33 min/kilometer | ||||||
Recovery
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| Sun (Mar 13 16) | 27 kilometers | 2:19:14 min | 5:09 min/kilometer | ||||||
Marathon race pace r, Notes: With 13 km at race-pace. Not achieving target pace. 13 km avg at 4:45-4:50 min/km.
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| 2.6 kilometers | 20:24 min | 7:49 min/kilometer | |||||||
Cool down, Notes: Slow jog to back home
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