Here is the training schedule for this coming 2 months
Remark: Feeling found
Date:01-11-09 Distance:11.8km Goal:70minutes
Time: 61 minutes
Remark:Finally, rust on my lung has been shaken off!!
Time: 61 minutes
Remark:Finally, rust on my lung has been shaken off!!
Time: 70 minutes
Bonus : Gain Persistent and first breakdown
Bonus : Gain Persistent and first breakdown
Date:12-11-09 Distance:19.3 Goal:125 minute
Date:19-11-09 Distance:20.8km Goal: 135 minute
Date:22-11-09 Distance 22.2km Goal:145minute
Date:26-11-09 Distance:23.6km Goal:150minute
Date:22-11-09 Distance 22.2km Goal:145minute
Date:26-11-09 Distance:23.6km Goal:150minute
Date:29-11-09 Distance:24.8km Goal:160 minute
Date:3-12-09 Distance:26.2km Goal:170 minute
Date:6-12-09 Distance:27.6km Goal:180minute
Date:6-12-09 Distance:27.6km Goal:180minute
Date:10-12-09 Distance:27.6km Goal:180minute
Date:13-12-09 Distance:28.1km Goal:190 minute
Apart from that , Monday,Wednesday and Friday will do work out while Tuesday and Saturday will have 5.6km tempo Run with final goal 6:20 minute per 1.4 km at the end ...
It is going to be tough and I have to take extra care towards my leg especially train on longer distance that I never run before, the muscles , is expected to be damaged, and rebuilt, until it is strong enough to run 30 km within 3 hours.
My personal record is 1:54 hours for 21km but it doesnt mean like simple calculus 1+1=2, to run for sub 3 ( below 3 hours) for 30km is another story , the pain , the mentally and physically exhaustion is far greater than 21km. However , it will take me to another level once I make it
Faster & Further
It is going to be tough and I have to take extra care towards my leg especially train on longer distance that I never run before, the muscles , is expected to be damaged, and rebuilt, until it is strong enough to run 30 km within 3 hours.
My personal record is 1:54 hours for 21km but it doesnt mean like simple calculus 1+1=2, to run for sub 3 ( below 3 hours) for 30km is another story , the pain , the mentally and physically exhaustion is far greater than 21km. However , it will take me to another level once I make it
Faster & Further
3 comments:
Gambateh ..u can do it...=x...
See u in the IRON MAN competition in the future...
hey pal... if come cyber gimme a call =) and good luck with ur training...
@YY I dunnot swim so cant ironman hahaha
@Ivan sure : )
and thx man !!!
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