Thai Food workout
3 x great food, with 4 hours recovery in between :)
2k warm up
25-20-15-10-5 minutes at MP, 5mins jog/rest in between
Total 23.2k in 102mins (av 4:24 min/km)
Last day of holiday in Phuket. Decided to do a long workout since I don't have a luxury of running on quite streets near my place in Singapore. Split times were 25+ mins at 4:15 pace, 20+ mins at 4:13 pace, 15+ mins at 4:13 pace, 10+ mins at 4:10 pace, and 5+mins at 4:03 pace. All up, 19k worth of MP work (non-continuous) in 80mins, av 4:13 min/km. A good workout to familiarize the body with MP, but the truth is I only covered about 40% of marathon distance !!! Fly back to SG in the arvo.
45mins recovery on treadmill (av 5:25 min/km)
60 v-ups with med ball
15mins warm up
Covered 5k in 20:00 (av 4:00)
25 mins cool down
Total 12+k in 60mins (av pace 4:48 min/km)
Still not able to master Mona fartlek. Went a bit too fast in the early parts, both for the fast and float part. Unable to keep the floats during the 30s and 15s, died, and had to jog instead.
43mins recovery on treadmill (av pace 5:28 min/km)
15mins upper/lower body weights
37k long run in 3h:02h (av 4:56min/km)
Hallelujah! A long run at last. Cooler than normal weather this morning, some light cooling breeze, a bit of drizzle here and there and no sun. Was happy to run 32k, but continued on since the weather was unbelievable kind (25c, 90% humidity). First hour averaging 5:15 min/km, second hour averaging 4:50 min/km, and last hour averaging 4:40 min/km. Didn't feel as wiped out as normal long runs due to the conditions.
OFF. Core exercises
89k for the week in 5 runs. A decent week for my standard with 2 workouts and a long run (finally !!). Since long run is my least favourite workout, I was very pleased with today's 37k run. One pin bowled, so hopefully another one or two 35k+ long runs in the remaining 10 weeks should suffice. For the rest of long runs, I am happy to keep them at the more manageable 26-30k range. In terms of quality, I did 24 km this week at a pace faster than MP. If I combine last Sunday's tempo run, my quality miles in the last seven days were 36k at an average of 4:10 min/km (out of total mileage of 106 km)
Another positive thing going forward is that my work schedule looks pretty good for the next couple of weeks, so hopefully I can capitalize on this by doing some decent sessions.
Training to date (7 weeks)
Intervals/Vo2Max: 16x300, 8x800, 5x1000, 12x400, 5k TT (18.33), Mona fartlek= 6 sessions average 5k
Tempos: 9k change of pace, 10k in intervals form, 4.4k trail race, 12k continous = 4 sessions average 9k
Long runs: 27, 31, 29k (with 2x20mins at HMP), 28k (with 90min at MP) , 37k = 6 sessions at average 30k
Semi-long runs: 24k, 24k, 23k (with 80mins MP) = 3 sessions average 24k
Mileage: 81, 89, 88, 57, 89, 77, 89 = average 81k per week