Off. Core exercises
Tuesday (interval)
3k warm-up in 18:38 (avg Pace 6:11min/km)
Bidadari Cemetery 8 x 1k @ 4:55 pace
Splits/k (loop) 4:45 4:52 4:54 4:58 4:56 4:56 4:53 4:47
in 39:05 (w/o 90s JR)
Avg Pace 4:53min/km
3k cool down in 18:46 (avg Pace 6:14min/km)
Total session (w/u + c/d) 14k in 76:32 (av 5:28 min/km)
Wednesday (easy)
8k easy pace
47:45mins (av pace 6:01min/km)
Thursday (steady)
2k easy pace, 8k steady run (steady pace 5:30-5:40)
2k warm up in 13:09mins (av pace 6:33min/km)
Bidadari Cemetery 8k Splits/k (loop) 5:19 5:33 5:32 5:22 5:31 5:24 5:29 5:22
in 43:49mins (av pace 5:2min/km)
2k warm down in 12:11mins (av pace 6:05min/km)
Total session (w/u + w/d) 12k in 69:09 (av 5:45 min/km)
Friday (rest)
Off
Saturday (easy)
8k easy run
47:11mins (av pace 5:53min/km)
Running late @ 8:30am to feel the heat, glad that I was able to cope with easy running pace.
Sunday (easy)
2km warm up in 12:31 (av pace 6:15min/km)
18k long run w/5 x 1 min surges @ 4:40 pace w/5min easy pace btwn, starting at 6k
5 x 1 min splits/min 3:51 3:54 3:47 4:02 4:05 (av pace 3:45min/km)
18k 1:48:35hr (av pace 6:01min/km)
Total session (+w/u) 20k in 121:06 (av 6:03 min/km)
Woke up late and hesitated if I should run, but anyway I still go ahead as I cannot run tonight. I need to watch tonight's EPL Big Match (MU vs LFC) :p so instead of ECP I did a 2k warm up run to Bidadari Cemetery to start off my LSD, it's another day of "heat" training! Running @ 8:30am was hot but I was doing fine with my easy running pace. However my sudden change of pace in the 5 x 1 min surges were too fast, initially I didn't really feel tired as 5mins of recovery seems just nice for me. It was only after my last surge before I felt tired with my easy pace slowing down to almost 6:30min/km for the rest of my LSD, the weather was getting really hot and no more energy left for warm down run, so I decide skip that :P.
Summary
62km for this week with an interval, steady run and LSD, nice to have some change of pace in between the usual LSD. Something to note with my surge runs during LSD, I realized that I usually tends to start off too fast and will slow down later after gauging that I was running too fast, it may not be obvious or noticeable when I go for runs that are 1km or more as I will slow down to average out my per km pace. But as the surges only takes 1min so I somehow simply over paced myself, especially when there is "fear" that I will be running too slow to meet my 4:40min/km pace. I really need to learn to feel my paced. But anyway, really glad to complete my first LSD for December SCMS, 12 weeks to go......
No comments:
Post a Comment