16th week of my training for 2017 ScotiaBank Ottawa Marathon

16th week (16th - 22nd April) of my training for Ottawa Marathon: Mileage 126.7km

Sunday 16th:
Morning: 4km jog, track intervals 5 X 400m (65-67) and 10 X 200m (30), 4km jog
Evening: 10.5km in 50 minutes (4:51/km)
Monday 17th:
Morning: 18km easy in 1:15:08 (4:10/km pace)
Tuesday 18th:
Morning: 2km, Fartlek 2 minutes hard 1 minute easy X 17 (14.2km in ave. pace of 3:36/km), 1km jog
Evening: 10km in 47 minutes (4:43/km)

Wednesday 19th:
Morning: 18km in 1:21:53 (4:33/km)
Thurday 20th:
Morning: 16km in 1:13:47 (4:37/km)

Friday 21st:
Morning: 25km moderate run in 1:31 (3:38/km)
Saturday 22nd:
Rest

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