My 9th week of training for ScotiaBank Ottawa Marathon

9th week (26th Feb - 4th Mar) of my training for Ottawa Marathon: Mileage 156.5km
Sunday 26th:
Morning: 3km warm up preceded a 30 minute hill workout (6km) followed by a 3km jog.
Evening: 10.5km jog (5:20/km pace)

Monday 27th:
Morning: 18km easy run in 1:26 (4:47/km pace)
Evening: 10.5 km jog in 54 minutes
Tuesday 28th:
Morning: 4km warm up. Fartlek 1:1  twenty five times (13.5km). 1km jog followed.
Evening: 10.5km jog in 53:05 (5:03/km)
Wednesday 1st:
Morning: 20km easy run in 1:29:30 (4:29/km pace)
Evening: 10km jog for 54 minutes (5:25/km pace)
Thursday 2nd:
Morning: 4km warm up, then track 1000m intervals 9 times (9km), 4km jog.
Evening: 10.5km in 53:43 (5:07)
Friday 3rd:
Morning: 1.5km jog followed by 15km tempo run in 52:58 (3:32/km pace) then 2.5km jog.
Saturday 4th:

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

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