Monday (steady)
Toa Payoh Stadium 1k easy, 8k steady pace (5:25), 1k easy w/4 x 15 sec explosive hill sprints
2k warm-up in 14:45 (avg pace 7:17min/km)
8k in 43:00mins (avg pace 5:22min/km)
splits/k 5:26 5:28 5:21 5:25 5:24 5:19 5:19 5:11
5 x 15 sec hill sprints
splits/k 3:13(80m) 3:45(70m) 3:56(60m) 3:54(60m) 3:48(70m)
3k cool-down in 18:16 (avg pace 6:04min/km)
Total session (w/p + c/d) 13k in 76:01min (av pace 5:50min/km)
Felt easier to run on running tracks as compared to the slopes at Bidadari Cemetery.
Tuesday (easy)
5k easy
31:14mins (avg pace 6:14min/km)
Legs still feel sore after yesterday's massage, decide to go for 5k instead of 8k and hope I will be ready for tomorrow's run.
Wednesday (tempo)
Toa Payoh Stadium 2k w/u, 2 x 8k @ 5:05 w/4min rest, 2k c/d
2k warm-up in 14:06 (avg pace 7:02min/km)
2 x 8k w/4min rest in 1hr 20mins 12 secs av pace 5:00min/km
splits/k 4:54 5:08 5:10 5:00 5:01 5:05 5:04 5:01 4:55 5:00 4:57 5:01 5:01 5:01 4:54 4:51
2k cool-down in 11:46 (avg pace 5:51min/km)
Total session (w/u + c/d) 20k in 1hr 46mins 4secs (av pace 5:18min/km)
Felt good and happy with today's session, my legs no longer feel sore and I was finding it easier to run with less effort for the second half of the 8k run.
Thursday (easy)
8k easy w/4 x 20 sec strides
47:54mins (avg pace 5:59min/km)
4 x 20 sec strides Splits/k 3:17(100m) 3:14(100m) 3:11(100m) 2:50(120m)
Friday (rest)
Yoga
Saturday (easy)
10k easy w/4 x 20 sec strides
56:41mins (avg pace 5:40min/km)
Started to run at 8:40am to have a feel of the morning heat, didn't actually paid much attention on my pace, I just run and try to "feel" my easy pace. Think I overpaced myself but overall still feel okay.
Sunday (easy)
Bidadari Cemetery 12k "long" run w/5 x 60 sec surges @ 4:35 pace w/5min easy pace btwn starting at 5k
2k warm-up in 11:44 (avg pace 5:51min/km)
12k in 66:03mins av pace 5:30min/km
6 x 60sec surges (min/km) 4:17(240m) 4:23(220m) 4:05(240m) 4:09(240m) 4:08(240m) 4:05(250m)
2k cool-down in 12:15 (avg pace 6:06min/km)
Total session (w/u + c/d) 16k in 90:02mins (av pace 5:37min/km)
Again I started my run late to feel the morning heat, tried running slower but somehow I was feeling strong and finished my first 5k in 28:45min with an avg pace of 5:45min/km. It was only after the last surge run before I started to feel tired, think I surged too fast and also it was getting hotter.
Summary
It is a week of 74km, felt stronger this week as compared to the week before as I managed to complete most of the sessions strongly, especially Wednesday 2 x 8k and also an additional session on Monday which I brought forward from last week. Both sessions were done on tracks to lighten the loads on my tiring legs. It is only 2 more weeks to marathon, rest and recovery will now be my priority, got to really take it easy on my easy days.
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