| Week -15 (08-13-12 to 08-19-12) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Aug 13 12) | |||||||||
| Tue (Aug 14 12) |  | 17.6 km | 1:31:43 min | 5:13 min/k | |||||
Aerobic Run, Notes: Kris-Botx3-Polox5-Kris
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| Wed (Aug 15 12) | | 21.7 km | 1:51:40 min | 5:09 min/k | |||||
Mediuk-long Run, Notes: Kris-Botx5-Polox7-Kris
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| Thu (Aug 16 12) | | 8 km | 47:26 min | 5:56 min/k | |||||
Recovery
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| Fri (Aug 17 12) | | 14.3 km | 1:13:44 min | 5:09 min/k | |||||
Tempo, Notes: Easy - 5km Tempo 15km pace - 6km Slow down - 3km Breakdown of tempo pace 1st KM - 419/km 2nd KM- 415/km 3rd KM - 406/km 4th KM - 405/km 5th KM - 349/km 6th KM - 357/km
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| Sat (Aug 18 12) | | 9.8 km | 1:00:47 min | 6:12 min/k | |||||
Recovery
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| Sun (Aug 19 12) | | 24 km | 2:04:29 min | 5:11 min/k | |||||
Medium-long Run
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Data as logged in http://www.logyourrun.com
The 3rd week of training cycles. Haze has cleared up this week after a few occasional rain.
Air quality is a important element during training. Clean and fresh air make a person feel good and healthy whereas dirty air make a person feel uneasy and it can harm our healthy.
However living in a city the running route most of the time cover roads with heavy vehicles. I have make my running routes to include several running spots (garden, field) to minimize the time spend on the road. Another way is to run in the early morning before the traffic become heavy.
I have a good experience of air quality during this Sunday Medium-long Run for the last 12km. I ran the distance inside a university campus (2km loop). There's totally no vehicle and just plenty of trees by the road side. As I run, I enjoyed the air, the wind, the sunshine and the road. The experience is pleasant.
The tempo run this week was one of my good experience. I able to done 6km tempo at pace between 3:49km/min - 4:19km/min, which considered as within my targeted range.
Breakdown of tempo pace
1st KM - 4:19/km
2nd KM- 4:15/km
3rd KM - 4:06/km
4th KM - 4:05/km
5th KM - 3:49/km
6th KM - 3:57/km
The pace is not steady and I think this is what I need to improve. Keep that feeling in mind so I able to do a longer distance at the correct page.
A good week.
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