Mostly speed work this week...feels really great to be back in training... =D...did do two runs tgh...times follow...
Run 1
Distance : 4000m
Time : 23 min 13 sec
Speed : 10.4kph/6.5mph
Run 2
Distance : 9067m
Time : 57 min
Speed : 9.54kph/5.93mph
Run 2 was my long run of the week...gearing up for the upcoming 10k....target time was actually 54 min...so i dipped a wee bit below that....probably due to the brisk walk session (tis a long story) I had bout a half hour before the run (2.8k in 30 min, 5.6kph) and another 2.2k walk (6kph) to actually get to the run site (ran at gardens)....ankles felt a bit strained so i decided not to push (also had the 2k walk home in mind..a walk which was anything but brisk..hahah~)....just need to be well rested on the 10k run day itself and I'm fairly certain i'll be able to hit a sub hour time... :P
Total Milage (without/with walks) : 13067m/17867m
Total Time : 80 min /130min
Total Speed including walks : 8.2kph/5.12mph
Total Speed excluding walks : 9.8kph/6.1mph
All in all....a decent week...next week...REST!..
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ah am so jealous that you could aim for sub hour time hehehe :) myself am hoping to finish within 75mins *fingers crossed*
ReplyDeleteAwww~ sure you'll do great....sub hour aint to fantastic an aim anyway....sub 40's considered respectable....hhahaha....in time~! :P
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