Monday (easy)
6k easy - no strides
35:23mins (avg pace 5:53min/km)
Tuesday (easy)
8k easy w/5 x 15 sec hill sprints
47:38mins (avg pace 5:57min/km)
5 x 20sec strides splits/k 3:38(90m) 3:18(100m) 3:15(100m) 3:23(100m) 3:15(100m)
As there are no hills/slopes around this part of the Taipei city, I decide to do striding instead of hill sprints.
Wednesday(rest)
Off, flight return to Singapore at midnight
Thursday (interval)
3k w/u, 3 x 5k @ 4:55 - 5:00 w/3min rest, 2k c/d
3k warm-up in 17:33 (avg pace 5:50min/km)
5k + 2k + 1k w/3min rest
Splits(min/km) 4:36 4:48 4:51 4:58 4:58 5:06 5:17 5:14
39:54mins (avg pace 4:59)
2k cool-down in 13:24 (avg pace 6:40min/km)
Total session (w/u + c/d) 13k in 70:51min (av pace 5:27min/km)
Felt really tired and ended up only with only a 8km interval run.I think I am still recovering from last week's race due to insufficient rest.
Friday (easy+yoga)
8k easy
48:19 (avg pace 6:02min/km)
Saturday (easy)
30k long run w/23-28k @ 5:10 pace or faster
2k warm-up in 12:53min (avg pace 6:25)
Bidadari Cemetery 30k in 2hr 34min 49secs (avg pace 5:57min/km)
2k cool-down in 12:38 (avg pace 6:18)
Tota; seesion (w/u + c/d) 30k in 3hr 20sec (av pace 6:00min/km)
Things went well until 23k onwards as I could not keep up with 5:10 pace, felt very tired and had to stop at 26km. I think I struggled for two reasons: (1) 2 slices of bread for breakfast were not enough calories, so I had a minor bonk. The heat didn't help as I burn more calories and fluid the hotter it is; and (2) I was still tired from the rough workout earlier in the week, race and travel make recovery slow especially when without enough rest.
Sunday (rest)
Off
Summary
It is a week with 65.74km mileage but really a bad one as I could not complete both my interval and long run due to poor condition. It seems like I am still recovering after a good race the week before. Think I overlooked the importance of having enough rest for recover, the travelling does make recovery slower especially when I was in holiday mood, sight seeing and having irregular sleeping hours. We got to have the disciple to train and also to rest, anyway no more long run and it is time for tapering for full recovery.
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