| Week -14 (08-20-12 to 08-26-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Aug 20 12) | |||||||||
| Tue (Aug 21 12) |  | 14 km | 1:08:21 min | 4:53 min/k | |||||
Aerobic Run, Notes: Aerobic Run 14km with 10x100m strides
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| Wed (Aug 22 12) | | 24.1 km | 2:04:45 min | 5:11 min/k | |||||
Medium-long run, Notes: Kris-Botx5-Polox8-Kris
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| Thu (Aug 23 12) | | 7.9 km | 46:56 min | 5:56 min/k | |||||
Recovery
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| Fri (Aug 24 12) | | 18.6 km | 1:37:34 min | 5:15 min/k | |||||
Medium-long run
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| Sat (Aug 25 12) | | 8 km | 48:33 min | 6:04 min/k | |||||
Recovery
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| Sun (Aug 26 12) | | 29.3 km | 2:32:12 min | 5:12 min/k | |||||
Long run, Notes: Kris-Botx9-Polox10-Kris
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Due to the unplanned fast pace on Tuesday, the body was tired for the subsequent days. The tiredness also due to short sleeping time during the week. For this I spent time for a good sleep on Fri and Sat. The Sunday LSD become not so tiring.
A friend accompanied me at the usual spot I run. As I not used to have running partner, to have people around is such a good thing.
I've heard about training partner and how this help the training. That a training partner can guide the pace and make training more motivation and less tired. "Two is better than one", and I truly believe it's true.
However a partner don't come easy. First two must be willing to work together, and agree on which type of training to do, and the time of the day for training, etc.
However I do enjoy the occasional LSD with some forum's friend from Penang.
There'll be a 8km tempo session on next week. I will target a 4:00km/min pace and hope it can be achieved.
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