ROAD TO FULL MARATHON-Training Log

Week 6 (17/09/12-23/09/12)




 Sunday's LSD...

Thursday's trail running...

 




































Monday @ rest
Method: recovery run on road
Pace Everage: 8 min/km
Duration: 20 minute
Distance: 2.5 km
Status: refreshing run

Tuesday @ pace training
Method: running on road
Pace Everage: 6.5 min/km
Duration: 46 min
Distance: 7 km
Status: target to run 14km but manage to complete 7km only..

Wednesday @ brick training
Method: 20min running+20min cycling +20min running+20min cycling
Pace Everage: 7.13 min/km,20km/h
Duration: 80 minute
Distance: 6 km/14 km
Status: tired leg

 Thursday @ hill training
Method: running on trail
Pace Everage: 7 min/km
Duration: 49min
Distance: 7 km
Status: quite refreshing run

Friday @ brick training
Method: 40min running+60min cycling +40min running
Pace Everage: 6.63 min/km,20km/h
Duration: 140 minute
Distance: 12 km/20 km
Status: feel like a zombie

Saturday @ Rest
Method: MTB on trail
Pace Everage: -min/km
Duration: 1 hours 40 min
Distance: -km
Status: feel good ride

Sunday @ LSD
Method: running hike on trail
Pace Everage: -min/km
Duration: 3.5h
Distance: -km
Status: tired leg

Road to Full Marathon - Training Log

Final Week (11/4/2011-17/4/2011)

Monday @ easy training
Method: easy jogging on road
Pace Everage: 7.4 min/km
Duration: 52 minute
Distance: 7 km
Status: i feel good

Tuesday @ rest

Wednesday @ easy training
Method: easy jogging on road
Pace Everage: 7 min/km
Duration: 70 minute
Distance: 10 km
Status: i feel good

Thursday @ carbo-loading

Friday @ carbo-loading

Saturday @ Sepang
Status: Race Day

Sunday @ rest

Road to Full Marathon - Training Log

Week 12 (4/4/2011-10/4/2011)

Monday @ rest

Tuesday @ easy training
Method: easy jogging on road
Pace Everage: 7.5 min/km
Duration: 52 minute
Distance: 7 km
Status: geli-geli running.

Wednesday @ rest

Thursday @ rest

Friday @ rest

Saturday @ easy training
Method: running on road
Pace Everage: 6.7 min/km
Duration: 67min
Distance: 10 km
Status: i run far...

Sunday @ rest

Road to Full Marathon - Training Log

Week 11 (28/3/2011-3/4/2011)

Monday @ easy training
Method: easy jogging on road
Pace Everage: 7.13 min/km
Duration: 57 minute
Distance: 8 km
Status: refreshing run

Tuesday @ rest

Thursday @ pace training
Method: running on road
Pace Everage: 6.5 min/km
Duration: 46 min
Distance: 7 km
Status: target to run 14km but manage to complete 7km only due to long rest..

Friday @ easy training
Method: running on road
Pace Everage: 7 min/km
Duration: 49min
Distance: 7 km
Status: quite refreshing run

Friday @ rest

Saturday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7.2 min/km
Duration: 1 hours 40 min
Distance: 14 km
Status: feel good run

Sunday @ recovery
Method: easy jogging on road
Pace Everage: 7.5min/km
Duration: 67 minute
Distance: 9 km
Status: refreshing run



End of Week 11 training session

Road to Full Marathon - Training Log

Week 9 (14/3/2011-20/3/2011) and Week 10 (21/3/2011-27/3/2011)

Training canceled due to family commitment...

my new born son

Road to Full Marathon - Training Log

Week 8 (7/3/2011-13/3/2011)

Monday @ recovery
Method: easy jogging on road
Pace Everage: 7min/km
Duration: 49 minute
Distance: 7 km
Status: refreshing run

Tuesday @ rest

Wednesday @ easy training
Method: running on road
Pace Everage: 7.7 min/km
Duration:77 min
Distance: 10 km
Status: decreased on pace due to very hot weather

Thursday @ pace training
Method: running on road
Pace Everage: 7 min/km
Duration: 70 min
Distance: 10 km
Status: quite slower than the previous week's pace training

Friday @ hill training
Method: running on road
Pace Everage: 6.5 min/km
Duration: 52 min
Distance: 7.5 km
Status: today's hill training quite successful

Saturday @ rest

Sunday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7.5 min/km
Duration: 4 hours
Distance: 32 km
Status: I'm survivor. Fueling with Nuun tablet+Dove chocolate for snack.


End of Week 8 training session

Road to Full Marathon - Training Log

Week 6 (21/2/2011-27/2/2011)

Monday @ recovery
Method: easy jogging on road
Pace Everage: -
Duration: -
Distance: 5 km
Status: tenderness on my right foot

Tuesday @ rest

Wednesday @ easy training
Method: running on road
Pace Everage: 7.2 min/km
Duration: 72 min
Distance: 10 km
Status: back to shape

Thursday @ pace training
Method: running on road
Pace Everage: 6.5 min/km
Duration: 65 min
Distance: 10 km
Status: enjoy the nite run with my buddy

Friday @ easy training
Method: running on road
Pace Everage: 7 min/km
Duration: 42 min
Distance: 6 km
Status: quite refreshing run

Sunday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7 min/km
Duration: 2 hours 27 min
Distance: 21 km
Status: feel uneasy after 10k due to blister on my both feet


End of Week 6 training session

Road to Full Marathon - Training Log

Week 5 (14/2/2011-20/2/2011)

Monday @ recovery
Method: easy jogging on road
Pace Everage: -
Duration: 33 min
Distance: 5 km
Status: tired leg due to sunday's long run

Tuesday @ rest

Wednesday @ Hill Training
Method: trailrunning at mountain bike trail
Pace Everage: 9 min/km
Duration: 90 min
Distance: 10 km
Status: feel "bonk" after 6km due to hot weather

Thursday @ Pace Training

Method: running on road

Pace Everage: 6.27 min/km

Duration: 67 min

Distance: 10.6 km

Status: run with the Ghost. feel like the ghost is chasing me from the start to finish line.

the Ghost 3

Friday @ rest

Saturday @ rest

Sunday @ Long "slow" Distance Training
Method: trailrunning at mountain bike trail
Pace Everage: 7 min/km
Duration:1 hour and 47 min
Distance: 15 km
Status: first run with new shoe. The trail shoe - Brooks Cascadia 6. soft and stable to rock on rough trail. lighter than my previous Cascadia 5.

the new Cascadia 6

the previous Cascadia 5

End of Week 5 training session

Road to Full Marathon - Training Log

Week 4 (7/2/2011-13/2/2011)

Monday @ recovery
Method: easy jogging on road
Pace Everage: -
Duration: 32 min
Distance: 5 km
Status: quite refreshing after sunday's long run.

Tuesday @ rest

Wednesday @ pace training
Method: running on road
Pace Everage: 6.31 min/km
Duration: 84 min
Distance: 13 km
Status: tired leg after 10k

Thursday @ easy training
Method: running on road
Pace Everage: 6.22 min/km
Duration: 62 min
Distance: 10 km
Status: sudden increase of speed. feel uneasy on my right foot.

Friday @ rest

Saturday @ rest

Sunday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7 min/km
Duration: 2 hours 55 min
Distance: 25 km
Status: the longest run i ever had so far.


End of Week 4 training session

Road to Full Marathon - Training Log

Week 3 (31/1/2011-6/2/2011)

Monday @ recovery
Method: easy jogging on road
Pace Everage: -
Duration: 20 min
Distance: 3 km
Status: back from injury. first run with new shoe. The support shoe - Brooks Adrenaline GTS 11. feel happy with this new shoe.


Tuesday @ rest

Wednesday @ recovery
Method: easy jogging on road
Pace Everage: -
Duration: 32 min
Distance: 5 km
Status: feel uneasy on my right foot. adjusting for a perfect stride.

Thursday @ hill training
Method: trailrunning at mountain bike trail
Pace Everage: 7.0 min/km
Duration: 70min
Distance: 10km
Status: enjoy the morning run with breathtaking nature.


Friday @ easy training
Method: running on road
Pace Everage: 6 min/km
Duration: 30 min
Distance: 5 km
Status: in great shape for Sunday's Long "Slow" Distance training.

Saturday @ rest

Sunday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7 min/km
Duration: 98 min
Distance: 14 km
Status: i'm back in full shape now..


End of Week 3 training session. See ya soon...

Road to Full Marathon - Training Log

Week 2 (24/1/2011-30/1/2011)

Monday @ speed training
Method: running on road
Pace Everage: 5.5 min/km
Duration: 28 min
Distance: 5 km
Status: damn! develop first degree calf muscle injury. strain my soleus and gastrocnemius muscles. immediate treatment with ICE. Then, topical gel(Fastum Gel) + calf compression might help. need to rest from training f0r 7-10 days.

Tuesday to Sunday @ rest due to calf muscle injury


End of Week 2 training session. See ya soon...

Road to Full Marathon - Training Log

Week 1 (17.1.2011-23.1.2011)

Monday @ speed training
Method: running on treadmill
Pace Everage: 12km/h for 5 min + 8km/h for 3 min per set. repeat 4 set
Duration: 40 min
Distance: 5km
Status: manage to repeat 3 set only. not easy to run 12km/h on treadmill. try it if you dare.

Tuesday @ rest

Wednesday @ pace training
Method: running on road
Pace Everage: 6.3 min/km
Duration: 63 min
Distance: 10km
Status: sudden increase of speed for the first 5k(28min) but then slightly slow 5k(35min). maintain the pace at 6 min/km.

Thursday @ hill training
Method: trailrunning at mountain bike trail
Pace Everage: 7.5 min/km
Duration: 75min
Distance: 10km
Status: sudden increase of speed for hill section. tenderness on my calf(right leg).

Friday @ easy training
Method: running on road
Pace Everage: 6.3 min/km
Duration: 77 min
Distance: 12km
Status: tenderness on my calf(right leg) continued

Saturday @ Long "slow" Distance Training
Method: running on road
Pace Everage: 7 min/km
Duration: 112 min
Distance: 16km
Status: manage to run 10km only. tired leg due to back to back training. tenderness on my calf still continued.

Sunday @ Recovery
Method: mountain biking
Pace everage:12.3 km/h
Duration: 3.5 h
Distance: 43 km
Status: wrong recovery method. tenderness + burning sensation on my calf(right leg). damn!

End of Week 1 training session. See ya soon on Week 2...