Friday, 20 January 2017
Road to Ottawa Marathon; 3rd week of my training
GOAL: To finish at the podium of Scotiabank Ottawa Marathon on May 28th.
Third week of January 2017 (15th - 21st): Mileage 150.5km
This week marked the introduction of speed workouts on Tuesday and Thursday, although gradually.
Like the previous week, went for a 3km jog before beginning my hill workouts. The hill workout running uphill about 400m and recovering as I jogged downhill lasted for 51 minutes and 40 seconds at exactly 12km. Average pace was 4:19/km.
Morning training was a moderate 18km in 1:13:30. Average page of 4:05/km
Evening was an easy 10.5km jog in 52:24. Pace: 4:59/km
The morning marked the beginning of my speed workouts. After a 4km jog, did fartlek of 1minute hard; 1 minute easy twenty times. Average pace for the total workout was 3:48/km. Total distance for the fartlek was 10.8km.
Evening was an easy jog of 12.3km in 1:02:07. Average pace of 5:03/km
Morning run was a moderate 18km run in 1:19:57. Average of 4:27/km.
Evening was a 10km jog in 49:23. Pace; 4:56/km
A second fartlek for the week; 2 minutes hard, 1 minute easy times fifteen.... after a 4km warm up. Total distance for the fartlek was 11.7km in an average pace of 3:46/km.
No run in the evening.
Did a moderate 36km run in the morning. Time: 2:31:11. Average pace was 4:12/km.