Fifth week of my training for ScotiaBank Ottawa Marathon. Week's mileage; 156km

Fifth week of my training for ScotiaBank Ottawa Marathon (Jan 29th - Feb 4th). Week's mileage; 156km

Sunday 29th
A warm up of about 30 minutes preceded a tempo run of 10km in 33:39. Average pace was 3:22/km. And, that was it for Sunday.
Monday 30th
Morning was a moderate 18.5km in 1:22:51, average pace of 4:24/km
Evening was a 10.5km in 52:21. Average pace of 4:59/km

Tuesday 31st
Morning: 4km warm up. Farlek of 3 hard; 1 minute easy for a total of 48 minutes in 13km. Average pace for the workout was 3:37/km. Followed by a 3km jog as a cool down.
Evening was a 10.5km jog in 56:49.45. (5:25/km pace)
Wednesday 1st
Morning: Moderate 21km in 1:31:37 (average pace 4:22)
Evening: 10.5 km in 55:49.50 (5:19/km)
Thursday 2nd
Morning: 4km jog took me to the hill. Target was; whichever came first between 40 minutes and 8km of running up and jogging down a 300m section of a hill. It ended in 8km at 39 minutes. Jogged back 3km.
Evening: Rest
Friday 3rd
A 38km morning run in 2:34:56 completed another week of training for me.
Saturday 4th

Why The Nairobi Marathon ought to be an IAAF label road race

Photo from Nairobi Marathon Being arguably the biggest marathon in a country whose athletes dominate the whole world in long distance...