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)

Wednesday 8th:
Morning: 18km in 1:19:52 (4:26/km pace)
Evening: Rest.
Thursday 9th:
4km jog, then track intervals 1000m X 7 (2:58 - 3:08), followed by 4km cool down
Evening: Rest
Friday 10th:
Morning: Easy 19km in 1:34 ( 5:00/km pace)
Evening: Rest
Saturday 11th:
24km tempo run in 1:25 (3:35/km pace).