12th week (Sun 19th - Sat 25th) of my training for Ottawa Marathon; Mileage 162km
Morning: 4km jog, 5km track intervals 400m X 8 (64 - 66 seconds), 200 X 9 (29 - 31), and 4km jog after the intervals.
Evening: 10.5 km
Morning: Easy 18km in 1:24 (4:43/km)
Evening: 10.5km in 56 (5:20/km)
Morning: 2km jog, Fartlek 2 hard, 1 easy 16 times (total 13.3km). Average pace for the whole run 3:37/km. 2.5km jog.
Evening: 10.5km in 52 minutes ( 5:00/km pace)
Morning: Easy 18km in 1:27 (4:50/km pace)
Evening: 10.5km easyin 51 mins (4:55/km pace)
Morning: 4km jog, 6km track intervals of 600m X 10 (1:38 -1:46), then 4km jog.
Morning: 38km moderate run in 2:27:35. Average pace of 3:53/km.