Friday, 24 March 2017

12th week of my training for Ottawa Marathon

12th week (Sun 19th - Sat 25th) of my training for Ottawa Marathon; Mileage 162km

Sunday 19th:
Morning: 4km jog,  5km track intervals 400m X 8 (64 - 66 seconds), 200 X 9 (29 - 31), and 4km jog after the intervals.
Evening:  10.5 km
Monday 20th:
Morning: Easy 18km in 1:24 (4:43/km)
Evening: 10.5km in 56 (5:20/km)
Tuesday 21st:
Morning: 2km jog, Fartlek 2 hard, 1 easy 16 times (total 13.3km). Average pace for the whole run 3:37/km. 2.5km jog.
Evening: 10.5km in 52 minutes ( 5:00/km pace)

Wednesday 22nd:
Morning: Easy 18km in 1:27 (4:50/km pace)
Evening: 10.5km easyin 51 mins (4:55/km pace)

Friday, 17 March 2017

11th week of my training for Ottawa marathon

11th week (12th - 18th March)  of my training for Ottawa marathon: Mileage 143.5km

Sunday 12th:
Morning: A moderate 15km run in 1:05:09 (4:21/km pace)
Monday 13th:
Morning: 3km jog, hill workout on a 300m hill for 40 minutes (8km), 3km jog.
Evening: A 10.5km jog in 54 minutes ( 5:13/km)
Tuesday 14th:
Morning: 2km jog, Fartlek 1 minute hard, 1 minute easy 25 times/50 minutes (13.1km). Average total pace 3:50/km. 1km cool down
Evening: 10.5km in 55 minutes (5:15/km)

Saturday, 11 March 2017

10th week of my training for Ottawa Marathon

10th week (5th - 11th March) of training for Ottawa Marathon. Mileage 163.6km
A hard week, wasn't feeling well generally and had a flu... so had to be careful and reduced my training.
Sunday 5th:
Morning: 4km jog, 400m X 5 on track (62-64 second laps), then 200m X 10 (29 - 30 seconds) followed by a 4km jog.
Evening: 10.5km jog (5:20/km pace)
Monday 6th:
Morning: 18km easy run in 1:27:24 (4:51km/km pace)
Evening: 10km in 49 minutes (4:58/km pace)
Tuesday 7th: 
Morning: 2km jog, then 13.6km fartlek 2 hard; 1 minute easy X 17. (3:41/km average pace). Then 1.5km coold own
Evening: 10km in 55 minutes (5:33/km pace)

Friday, 3 March 2017

My 9th week of training for ScotiaBank Ottawa Marathon


9th week (26th Feb - 4th Mar) of my training for Ottawa Marathon: Mileage 156.5km
Sunday 26th:
Morning: 3km warm up preceded a 30 minute hill workout (6km) followed by a 3km jog.
Evening: 10.5km jog (5:20/km pace)

Saturday, 25 February 2017

8th week of my training for Ottawa Marathon


Week 8 of my training for Ottawa Marathon: Mileage 151.1km
Sunday 19th 
Morning was hill workout: 3km jog, then up and down a 350m hill for 40 minutes at 8km; then jog back 3km.
Evening: 10km jog in 53:38 (5:22/km)
Monday 20th:
Morning: 18km easy in 1:23:46 (4:39/km)
Evening: 10km jog for 51:53 (5:11/km)
Tuesday 21st:
Morning: 2km warm up; Fartlek 1'1' (13.1km), then 1km cool down.
Evening: 10km jog for 53 minutes (5:20/km)

Friday, 17 February 2017

My 7th week of training for ScotiaBank Ottawa Marathon

My 7th week (12th - 18th Feb 2017) of training for ScotiaBank Ottawa Marathon; Mileage 161.5km

GOAL: Podium of ScotiaBank Ottawa Marathon
Sunday 12th:
Morning: A 3km jog. A 40 minute hill workout (8km), then a 3km cool down.
Evening: A 10km jog for 52:36 (5:16/km pace)

Monday 13th:
Morning: Easy run of 18km in 1:28:11 (4:54/km pace)
Evening: 10km jog in 52:44 (5:16/km pace)
Tuesday 14th:
Morning: 2.5km jog. 1 hard' 1 easy Fartlek 25 times totalling exactly 13km in 50 minutes (3:54/km pace). 1.5km cool down.
Evening: 10.5km jog in 58:51 (5:36/km pace)

Friday, 10 February 2017

6th week of my training for ScotiaBank Ottawa Marathon


6th week of training for ScotiaBank Ottawa marathon. Total mileage for the week; 151km
Sunday 5th
Morning: A 3km jog took me to the hill. The workout was on a 300m hill section where I did a continuous hard run up and easy jog down hill, all ending in 8km in 40 minutes. Another 3km jog brought me back from the hill.
Evening: An easy 10km run in 52:25 (5:15/km)