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)

Monday 6th
Morning: An easy 18km morning run in 1:31:35.Average pace was 5:05/km.
Evening: A 10km easy run in 52:23 (5:14/km)
Tuesday 7th
Morning: 2km jog to the start. Then a 2 hard; 1 easy fartlek for 51 minutes. All ended in 13.5km. Average pace 3:40/km. A 3.5km jog back to the house.
Evening: Rest
Wednesday 8th:
Morning: Easy 22.5km in 1:41:12 (4:30/km)
Evening: 10.5km in 55:49.90 (5:19/km)
Thursday 9th
Morning: A 4km jog took me to the track for the intervals. Intervals were 800m repeats with 1 and half minute recovery, all averaging 2:30. All added to 10km (12 times and four 100m sprints). Followed by another 4km jog back from the track.
Evening: A 10.5km jog in 55:37 ( 5:18/km pace).
Friday 10th:
Mid-morning: 2km jog before a 14km tempo run for 48:28 minutes. Average pace of 3:28/km. Followed by a 2.5km cool down.
Saturday 11th:
Rest