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Date:                         Sun 13 Aug 2006.   Second LSD of base building for Putrajaya Half.  .

Target:                      18.75 km = 15 laps Damai at 5:1 ratio, target pace 10:00 per lap

Actual:                      18.75 km = 15 laps Damai at 5:1 except final lap nonstop.

Timing:                                   lap km     split km  lap time  split time

                                   Lap 1    1.25         1.25         9:59         9:59

                                   Lap 2    1.25         2.5           9:25         19:23

                                   Lap 3    1.25         3.75         9:22         28:46

                                   Lap 4    1.25         5              9:28         38:14

                                   Lap 5    1.25         6.25         9:15         47:29

                                   Lap 6    1.25         7.5           9:33         57:01

                                   Lap 7    1.25         8.75         9:07         1:06:09

                                   Lap 8    1.25         10            9:31         1:15:39

                                   Lap 9    1.25         11.25       9:06         1:24:45

                                   Lap 10  1.25         12.5         9:27         1:34:12

                                   Lap 11  1.25         13.75       9:15         1:43:27

                                   Lap 12  1.25         15            9:39         1:53:06  ** 15k PR, 1:13 faster

                                   Lap 13  1.25         16.25       9:40         2:02:46

                                   Lap 14  1.25         17.5         9:22         2:12:08

                                   Lap 15  1.25         18.75       8:35         2:20:43

Pace:                         7:30/ km average, 2 seconds/km faster than last week’s LSD.  (Note need 7:09/km for 2:30 21k)

Time of run:             6:20 am

Route:                       Damai loop.

Weather:                  Cool, nice wind from north & east.  Good run weather.

Calburn:                    1316 approx

Postrun Wt:             Dunno

Shoes:                       Brooks Vantage 2.  Accumulated = 220 km.

Mindtune:                Predominantly Mas Que Nada.

 

Comments:  Experiment today vaselining left foot sole near arch area where last week a blister developed.  Also, today’s LSD rewater on plain water only, no isotonic available.  Today’s LSD push the limit on Damai loops up to 15 laps, the highest so far.  Next week will push it to 17 laps, which is 21k ++ conservatively.

 

Overall, a good run.  Managed to maintain sub 10-min pace for all 15 laps.  I think I started slightly under hydrated.

 

So, am I ready to do sub 2:30 in Putrajaya?  DON’T KNOW.  Past reports says it’s kinda hilly, and there’s no hard hill training scheduled.  I think my feet still not ready for hard hills, so Damai inclines remain it.  I reason that since at least 600m of the Damai loop is ascending, that means almost half the LSD is going up an incline.  At least it’s better than Udini, which is all sea-side flatlands. 

 

Postrun:   Functional.  No blister in left feet.  Stretched, recarboed (a lot).  Later went to Ikea sale, seemed to get rid of post-run stiffness.

 

Postrun + 1d:  Morning resting heart rate 62 bpm.  Feet condition:  muscle injury from last week’s run seem to be gone.  Today, there is only the left foot sole soreness (plantar fascia again) from the LSD I think.  One thing strange I noticed this time is that mein biceps are also sore.  ???  Usually this happens only after a 21k race.  Maybe it is an indication that the LSD is approaching 21k.  Remember that 1.25 km is conservative estimate of the Damai loop, which gives 18.75 km for this LSD.  Car measurements says 1.3 km per loop (15 laps = 19.5 km), Gmaps pedometer gives 1.5k (15 laps = 22.5 km).  I suspect actual distance is between 1.3 & 1.4 km, however will continue to use 1.25 km as reference.

 

I don’t know if I’m going to run this evening.  Supposed to be rest day today, however Thursday will be runless because of nacht conference call, so prefer it to be Monday & Wednesday runs.  If I run today, I will run at 5:1 ratio to force it to be an easy run & not get myself tempted to do PR or anything like that.

 

Characters:   none that matter. 

 

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