Friday, 17 March 2017

11th week of my training for Ottawa marathon

11th week (12th - 18th March)  of my training for Ottawa marathon: Mileage 143.5km

Sunday 12th:
Morning: A moderate 15km run in 1:05:09 (4:21/km pace)
Monday 13th:
Morning: 3km jog, hill workout on a 300m hill for 40 minutes (8km), 3km jog.
Evening: A 10.5km jog in 54 minutes ( 5:13/km)
Tuesday 14th:
Morning: 2km jog, Fartlek 1 minute hard, 1 minute easy 25 times/50 minutes (13.1km). Average total pace 3:50/km. 1km cool down
Evening: 10.5km in 55 minutes (5:15/km)

Wednesday 15th:
Morning: Easy 18km run in 1:24 (4:40/km)
Evening: 10km jog in 50 minutes (5:00/km)
Thursday 16th:
Morning: 4km jog, track intervals 600m X 10 ( 1:41 - 1:44 per 600m), 4km cool down
Evening: A 10.5km jog in 52 minutes (5:00/km)
Friday 17th:
Morning: Moderate 25km run in 1:33:41 (3:45/km pace)
Saturday 18th:
Rest.