Thus, main focus was on the time (or distance as secondary), speed was not the concern.
With this in mind, the pressure was lesser to go out for run each day.
The run was incorporated with a few walking, including chatting when seeing friends in the park.
Furthermore, I able to fit in two session of easy water running / kicking on two morning of the week.
Keep the body active, keep the blood flowing.
Being fully indulged in workout without attempting an outcome was a pleasure.
It could be that I was able to be completed one run each day.
With Wed hitting another higher mileage (19 km), and Friday able to run below 5/min pace for few km.
However, this could be the reasons the legs was exhausted by Sunday.
Sunday was planned for a 2 hr 40 min run, or 27 km, whichever is shorter. However, the body was so tired even at 1 hr mark with a 6/min pace. With caution and patience I maintain the effort up to 20 km, then return with mix of jog and walk.
The hot weather hasn't got away, but the "inter-monsoon" season bring some rain.
It cause short cooling moment sometimes, but also wet and humid hot evening.
| Week -9 (04-25-16 to 05-01-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Apr 25 16) | 8 kilometers | 48:09 min | 6:01 min/kilometer | ||||||
Recovery, Notes: very cautious run. Legs muscle was tired but no pain.
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| Tue (Apr 26 16) | 11 kilometers | 1:02:05 min | 5:38 min/kilometer | ||||||
Easy, Notes: Morning 45 min pool running/kicking. Legs was tired and run proceed with extra care. No pain. Post workout stretching, rolled on thigh muscle and ice.
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| Wed (Apr 27 16) | 19 kilometers | 1:45:12 min | 5:32 min/kilometer | ||||||
Easy, Notes: Kristal-Botanicalx4-YouthPark-Padang Polox6-Kristal First attempt of longer run. Start slow and run according to feel. Maintain moderate intensity while pay attention to posture and stride. No pain at knee. Post workout muscle soreness and tired. Post run stretching, roll on muscle and ice.
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| Thu (Apr 28 16) | 11.5 kilometers | 1:29:27 min | 7:48 min/kilometer | ||||||
Recovery, Notes: Very leisure run to botanical and including walk while meeting friends in botanical garden. Post run stretching, roll on thigh muscle and ice.
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| Fri (Apr 29 16) | 16.2 kilometers | 1:29:07 min | 5:31 min/kilometer | ||||||
Easy, Notes: Kristal-Padang Polox10-Kristal Pace was faster at Padang Polo. First 5 loops at 5:30/min and gradually increased to 5/min and below 5/min for next 5 loops. Was took over and followed a veteran runner from far started 3rd-4th loop at Padang. His gait is steady but fast pace.
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| Sat (Apr 30 16) | 8 kilometers | 48:26 min | 6:03 min/kilometer | ||||||
Recovery, Notes: Sleep till late. Morning easy pool running / kicking 30 min. No pain at knee.
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| Sun (May 01 16) | 23.2 kilometers | 2:18:49 min | 5:59 min/kilometer | ||||||
Easy, Notes: Totally time on feet. Though to complete 2hr40min but got to cut back due to extreme tiredness. Total time for workout was 2h42m. Went out under 4 p.m. sun. Weather was hot. Unsure is due to heat or cumulative mileage for the week, only could take smallest steps and lowest intensity. Counting steps and 6min/km pace. Stop multiple times to wet hair and walk to clear the heat. At last few km at padang polo, merely could run . Leg was fairly tired. Despite, no pain at the knee. Just soreness of muscle. No pain on next day Monday
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