Friday, 7 April 2017

14th week of my training for ScotiaBank Ottawa Marathon

14th week (2nd - 8th April) of my training for ScotiaBank Ottawa Marathon: Mileage 136km

Sunday 2nd:
Morning: 4km jog, track intervals 5 X 400m (65 seconds), 10 X 200m (30 seconds), followed by 4km jog.
Evening: 10.5km easy run (4:48/km pace)
Monday 3rd:
Morning: 18km easy run for 1:24:43 (4:42/km pace)
Tuesday 4th:
Morning: 2km jog, fartlek 2 hard' 1 easy 17 times. Total average pace of 3:32/km
Evening: 10.5km in 54 minutes (5:12/km pace)
Wednesday 5th:
Morning: 18km in 1:30 (5:00/km pace)

Thursday 6th:
Morning: 4km jog, track intervals 8 X 600m (1:43 - 1:46) and 1 X 200m (29), 4km jog
Friday 7th:
Morning: 38km moderate run in 2:29:10 (3:56/km pace)
Saturday 8th:
Rest