Training 2010: SCM Week 5

021110 1815hr - Run
Workout: Tempo Run
Description:
Warm up: 5mins
3 x 2km, RI 3mins
Timing: 9min per km
Distance: 6km
Feeling: Up the set to 3. Running below 9mins. 1st set was 8:22 while 2nd 8:45 if not wrong. 3rd set was done with with a must longer rest.

041110 2015hr - Run
Workout: Speed Workout
Description:
Warm up: 5mins
5x800m , RI 3mins
Timing: Less than 3:25min
Pace: 4min/km
Distance: 6km
Feeling: Got my Garmin to do the analysis of pace and distance! Feel so WOW over the technology.

071110 0700hr - Run
Workout: Long Run
Description:
East Coast Park Stretch
Timing: 1hr 55mins with rest
Distance: 21km
Pace: 5:20 w/ rest
Feeling: Again my sleep and a drizzling morning. Noticed that my first 10km is slower than my 2nd 10km. Both in term of pace and timing. Seeking water break every 20mins. My workout turned out to feel like a 6x20mins sets with 5:10mins pace. Initially i cannot catch up with the 5:20 pace. But overall managed to average it out.

Decided that i would stick to 21km route, but increasing the pace and rest time. Will make an effort to lap my long run next week, with aim of 5:10pace w/ rest.

Garmin Connect