Friday, 14 April 2017

15th week of my training for ScotiaBank Ottawa Marathon

15th week (9th - 15th April) of my training for ScotiaBank Ottawa Marathon: Mileage 119.4km
Sunday 9th:
Morning: An easy 16km run in 1:19 (4:57/km pace)
Monday 10th:
Morning: 3km jog, 200m hill sprints for 30 minutes (6km total), 3km jog.
Evening: 10.5km easy run (4:50/km pace)
Tuesday 11th:
Morning: 2km, Fartlek 1'1' X 25  (13.5km in an average pace of 3:46/km pace), 1km
Evening: 9km jog in 51 minutes (5:40/km pace)
Wednesday 12th:
Morning: 18km easy run in 1:28 (4:55/km pace)
Thursday 13th:
Morning: 4km jog, 6.4km of track intervals of 800m X 8 (2:24 - 2:27), 4km jog.

Friday 14th:
Morning: 10km jog for 55 minutes (5:32/km pace)
Evening: 4km jog, 5km tempo run in 15:57 (3:11/km pace), 4km jog.
Saturday 15th:
Rest.