1k easy, 7k steady pace (5:25), 1k easy w/4 x 15 sec explosive
2k warm-up in 12:32 (avg pace 6:04)
Woodleigh Park loop 7k steady pace @ 5:25 pace
in 36:56 (avg pace 5:16min/km)
Splits/k 5:32 5:17 5:16 5:10 5:07 5:16 5:14
3 x 15sec explosive (hill sprints) w40sec JR
Splits/k 3:20(70m) 3:38(70m) 3:37(70m)
3k cool-down in 18:26 (avg pace 6:08)
Total session (w/u + c/d) 12k in 67:54min av 5:39.5min/km
Tuesday (easy)
8k easy w/3 x 20 sec strides
47:26 (avg pace 5:55min/km)
3 x 20 sec strides
splits/k 2:52(120m) 2:53(120m) 2:38(130m)
Wednesday (interval)
2k w/u, 12k cutdown (5:30, 5:20, 5:10, 5:00, 4:50, fast as you can each 2k), 2k c/d
2k warm-up in 12:15 (avg pace 6:06min/km)
12k cutdown
55:58 (avg pace 5:05min/km)
splits(min/km) 5:09 5:33 5:19 5:20 5:04 5:08 4:48 5:00 4:48 4:51 4:53
2k cool-down in 12:09 (avg pace 6:04min/km)
Total session (w/u + c/d) 15k in 80:22min av 5:21min/km
Didn't managed to complete 12k, I was too tired after 11k to continue. I really wonder what went wrong as my avg pace over 11k is only 5:05min/km.
(1) Perhaps after 10k I wanted to run faster and pushes myself too hard for the first few hundred meters, (2) I also notice over longer distances my performance tends to dip when I did not get the chance to re-hydrate myself (due to non-stop running), the same happened 3 weeks ago while I was doing my tempo run. (3)On some laps when I do over-paced myself, not sure if it helps if I stick closer to my intended pace for each 1k laps.
Thursday (rest)
Off
Friday (easy+yoga)
32k long run - all easy pace
2k warm-up in 13:53 (avg pace 6:55min/km)
Bidadari Cemetery 30k in 3hrs 2min 40sec (av 6:05) (w/o rest)
I could not maintain my avg 6:00 pace after 19km, ended up with 5 - 7mins breaks to buy isotonic drinks to rehydrate myself. This time round I make sure I had enough for breakfast but felt thirsty and the need to replenish electrolytes, probably the morning heat makes me dehydrate faster. For future LSD I may have to stop more regularly for water breaks.
Saturday (rest)
Off
Sunday (XT + easy race)
Genting Trailblazer 14km
Surprisingly, the race turns out to be more of a cross-training for me as besides some running, walking and getting over obstacles, I was needed to climb hills and cross tough terrains. Well, not too bad to do some new cross-trainings, a break from my usual cross-trainings routine.
Summary
It was a week of around 82km easy week for me, did not do well for the cutdown interval training and also my LSD. Really got to learn to pace myself better if I am to benefit more from training, especially the intervals. I may need to rethink on getting myself better hydrated for future LSD, may need to stop more to replenish loss electrolytes. Previously my idea was to try not to stop throughout the entire LSD, but I could not do so for my 30k LSD.
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