Off. Core exercises
Tuesday (interval)
3k w/u, 3 x 3k @ 5:00 pace w/2:30 rest, 2-3k cool down
3k warm-up in 19:29 (avg pace 6:29min/km)
Bidadari Cemetery 3 x 3k @ 5:00 pace
Splits/k (loop) 4:47 4:51 4:57 4:53 5:02 4:56 4:55 5:03 4:43
Splits/3k 14:35 (av 4:51) 14:51 (av 4:57) 14:41 (av 4:53)
in 44:13 (w/o 2:30 JR)
Avg Pace 4:54min/km
3k cool down in 18:29 (avg pace 6:09min/km)
Total session (w/u + c/d) 15k in 82:11 (av 5:28 min/km)
Wednesday (easy)
8k easy pace
49:28mins (av pace 6:10min/km)
Thursday (interval)
2k easy, 6k cutdown (5:10, 5:00, 4:50 each 2k), 2k easy
2k easy (warm up) in 12:33 (avg pace 6:16min/km)
Splits/k(loop) 4:58 5:07 4:53 4:54 4:43 4:23
Splits/2k 10:05 (av 5:02.5) 9:47 (av 4:53.5) 9:06 (av 4:33)
in 29:03mins (avg pace 4:50min/km)
2k easy (cool down) in 12:01 (avg pace 5:59min/km)
Total session (w/u + c/d) 10k in 53:37 (av 5:22 min/km)
I was feeling fresh, over-paced my first k before slowing down on my second k. The average pace for the first cutdown was already almost 5:00min/km pace, so for the second cutdown I decide to aim for 4:55min/km instead. The last cutdown I was going for 4:45min/km and I went all out on the last k. The 6k cutdown ended up looks more like 5:00 4:55 4:45
Friday
Off
Saturday (easy+strength)
8k easy run w/3 x 15 sec explosive hill sprints
8k easy run in 47:33mins (av pace 5:56min/km)
15 sec up hill sprints splits(min/k) 3:10(80m) 3:11(80m) 252(90m)
Sunday (easy)
25k long run - all easy pace
2k easy (warm up) in 12:28 (avg pace 6:13min/km)
2hr 28mins 30secs (av pace 5:56min/km)
2k easy (cool up) in 13:06 (avg pace 6:32min/km)
Total session (w/u + c/d) 29k in 2hr54:04 (av 6:00min/km)
Did my LSD in the evening, in order to save travelling time I did a boring 25x1k loop at Bidadari Cemetery. Well at least it is easier for me to train myself to feel my pace by running over the same route again and again. Glad to have complete it non stop with almost even pace of about 6min/km.
Summary
73km for this week, feeling glad as it was quite some time since I last hit the 70km mark. I think I did well for the interval, cutdown and LSD. Especially for interval and cutdown where I was still feeling strong on the last k, hope I can soon upgrade my intervals :) As for the LSD, I am glad to complete it. As due to the slight up and down hill per loop, I am now feeling strain on my glutes, and it was not easy to maintain even pace on such terrain. Overall it's mssion accomplished for this week :)
Wednesday (easy)
8k easy pace
49:28mins (av pace 6:10min/km)
Thursday (interval)
2k easy, 6k cutdown (5:10, 5:00, 4:50 each 2k), 2k easy
2k easy (warm up) in 12:33 (avg pace 6:16min/km)
Splits/k(loop) 4:58 5:07 4:53 4:54 4:43 4:23
Splits/2k 10:05 (av 5:02.5) 9:47 (av 4:53.5) 9:06 (av 4:33)
in 29:03mins (avg pace 4:50min/km)
2k easy (cool down) in 12:01 (avg pace 5:59min/km)
Total session (w/u + c/d) 10k in 53:37 (av 5:22 min/km)
I was feeling fresh, over-paced my first k before slowing down on my second k. The average pace for the first cutdown was already almost 5:00min/km pace, so for the second cutdown I decide to aim for 4:55min/km instead. The last cutdown I was going for 4:45min/km and I went all out on the last k. The 6k cutdown ended up looks more like 5:00 4:55 4:45
Friday
Off
Saturday (easy+strength)
8k easy run w/3 x 15 sec explosive hill sprints
8k easy run in 47:33mins (av pace 5:56min/km)
15 sec up hill sprints splits(min/k) 3:10(80m) 3:11(80m) 252(90m)
Sunday (easy)
25k long run - all easy pace
2k easy (warm up) in 12:28 (avg pace 6:13min/km)
2hr 28mins 30secs (av pace 5:56min/km)
2k easy (cool up) in 13:06 (avg pace 6:32min/km)
Total session (w/u + c/d) 29k in 2hr54:04 (av 6:00min/km)
Did my LSD in the evening, in order to save travelling time I did a boring 25x1k loop at Bidadari Cemetery. Well at least it is easier for me to train myself to feel my pace by running over the same route again and again. Glad to have complete it non stop with almost even pace of about 6min/km.
Summary
73km for this week, feeling glad as it was quite some time since I last hit the 70km mark. I think I did well for the interval, cutdown and LSD. Especially for interval and cutdown where I was still feeling strong on the last k, hope I can soon upgrade my intervals :) As for the LSD, I am glad to complete it. As due to the slight up and down hill per loop, I am now feeling strain on my glutes, and it was not easy to maintain even pace on such terrain. Overall it's mssion accomplished for this week :)
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