Saturday, 1 April 2017

13th week of my training for ScotiaBank Ottawa Marathon

13th week (26th March - 1st April) of my training for Ottawa Marathon: Mileage 122km
Already beginning to reduce my mileage by shedding off around 30km from my usual weekly mileage.

Sunday 26th
Morning: 18km easy run in 1:18 (4:20/km)
Monday 27th
Morning: 3km jog, 8km hill workout ( run up and jog down 300m)  in 40 minutes, 3km jog
Tuesday 28th:
3km jog, 13.5km Fartlek 1 hard' 1 easy X 25 (total average pace 3:43/km), 1 km jog
Evening: 10.5km jog in 52 mins (5:02/km)
Wednesday 29th:
Morning: 18km easy run in 1:25 ( 4:47/km pace)
Thursday 30th:
Morning: 4km jog, track intervals 1000m X 8 (3:00 - 3:05), 4km jog

Evening: 10km easy in 47 minutes (4:46/kmpace)
Friday 31st:
Morning: 1km jog, 15km tempo run in 51 minutes (3:25/km), then 2km jog.
Saturday 1st April:
Rest