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)

Wednesday 15th:
Morning: 20km easy run in 1:39:37 ( 4:59/km pace)
Evening: 10km jog for 55:42 (5:18/km)
Thursday 16th:
Morning: 3km jog. 41 minute hill workout (8km). 3km cool down
Evening: Rest
Friday 17th:
Morning: Progressive 38km run starting with 5:27, 4:53, 4:36, 4:21, 4:14, 4:10, 4:05, 4:02... then the rest 30km were to be all below 4:00/km pace. All ended in 2:34:10 (4:03/km total run average pace)
Saturday 18th:
Rest and watch the Kenyan world cross country trials!

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