Lower Heart Rate Training

Plan changed after Berlin Marathon.  I will be doing HR Time-Base training at Zone 2 most of the time.  Will be making use of this SCSM 2019 as an experiment trial.

Training in the Grey Zone: How to Avoid the Zone 3 Plateau

Coach Blog: Polarised Training (The 80/20 Method)

• Top athletes understand it’s the recovery from hard training, that leads to improvement. No the hard training alone. 
• 
  

Coach Blog: Part 2 Polarised Training (The 80/20 Method)

What can we take away from all this?
Elite athletes will:

• train in all heart rate zones, with by far most sessions being easy 
• train more in the moderate zones 2 and 3 when they are building their aerobic base, for example when it’s many months before a competition
• will almost always (throughout the year) include some sessions in zone 4, which for most is their lactic threshold
• train more in zone 4 and 5 as they come closer to their important race, and then minimise running in zone 3 and 2.

So coming closer to race day, the training gets much more polarised. The hard sessions go harder (race pace or faster) and the easy runs go easier.

Why is it so hard to keep my heart rate in Zone 2?

THE SECRETS OF LOW HEART-RATE TRAINING

Everyone is an athlete (Maximum Aerobic Function - MAF)

Zone Training Definition

What's planned and what's executed for Berlin Marathon 2019

Strava - https://www.strava.com/athletes/17645271

Garmin - https://connect.garmin.com/modern/profile/Barefoot_Pua

Week No	Date	Plan - Schedule Run	Actual Execution
Week 1
Mon (112)	10 Jun	8km (approx 45 mins ~ 5:38 min/km) easy.	21.04km @ 1:49:14 (5:11min/km) https://connect.garmin.com/modern/activity/3732581699
Tue (111)	11 Jun	6.4km (29-31 mins ~ 4:31-4:51 min/km) slow with a few gentle strides	No run – Vacation
Wed (110)	12 Jun	9.6km (44-47 mins ~ 4:35-4:54 min/km) slow	No run – Vacation
Thu (109)	13 Jun	8km (approx 34 mins ~ 4:15 min/km) steady	10.09km @ 50:45 (5:02min/km) Treadmill running on Royal Caribbean https://connect.garmin.com/modern/activity/3742868650
Fri (108)	14 Jun	Rest or 6.4km (31+ mins ~ 4:51 min/km) easy	No run – Vacation
Sat (107)	15 Jun	19.2km (93 mins ~ 4:51 min/km) slow	17.05km @ 1:21:46 (4:48min/km) https://connect.garmin.com/modern/activity/3748100163
Sun (106)	16 Jun	Rest or 8km (approx 32 mins ~ 4 min/km) brisk hilly cross-country or race	Rest
Week 2
Mon (105)	17 Jun	8km (approx 45 mins ~ 5:38 min/km) easy.	18.20km @ 1:32:15 (5:04min/km) - Morning https://connect.garmin.com/modern/activity/3755091727 12.02km @ 1:00:01 (5:00min/km) - Evening https://connect.garmin.com/modern/activity/3756026394
Tue (104)	18 Jun	1.6km jog, then 3x3.2km (or 11-12mins - 3:45 min/km) fast, with 800 (4 min) jog recoveries, then 1.6km jog	5x1km Interval https://connect.garmin.com/modern/activity/3759310205 5.26km @ 27:26 (5:13min/km) https://connect.garmin.com/modern/activity/3759425740
Wed (103)	19 Jun	11.2km (51-55 mins, 4:33-4:54 min/km) slow	No run, cycle to and fro work
Thu (102)	20 Jun	1.6km jog, then 4.8km (approx 19:30 - 4:04 min/km) brisk, then 1.6km jog	16.05km @ 1:25:05 (5:18min/km) Morning https://connect.garmin.com/modern/activity/3764848503 6.16km @ 32:10 (5:13min/km) https://connect.garmin.com/modern/activity/3765867674
Fri (101)	21 Jun	Rest or 6.4km (31+ mins - 4:50 min/km) easy	5.12km @ 27:35 (5:23min/km) https://connect.garmin.com/modern/activity/3768981056
Sat (100)	22 Jun	22.4km (109 mins - 4:51 min/km) slow	No run
Sun (99)	23 Jun	Rest or 9.6km (approx 45 mins - 4:41 min/km) steady off-road or rest	22.19km @ 2:00:12 (5:25min/km) https://connect.garmin.com/modern/activity/3774980391
Week 3
Mon (98)	24 Jun	8km (approx 45 mins ~ 5:38 min/km) easy.	10.45km @ 51:24 (4:55min/km) - Morning https://connect.garmin.com/modern/activity/3778035427 6:19km @ 27:47 (4:29min/km) https://connect.garmin.com/modern/activity/3778930586
Tue (97)	25 Jun	1.6km jog, then 5x1.6 (or 6 mins - 3:45 min/km) fast, with 400m (2-min) jog   recoveries, then 1.6km jog	5x1.6km Interval 9.65km @ 40:32 (4:12min/km) https://connect.garmin.com/modern/activity/3782230087
Wed (96)	26 Jun	12.8km (58-62 mins - 4:32-4:50 min/km) slow	13.46km @ 1:03:56 (4:45min/km) https://connect.garmin.com/modern/activity/3785473047
Thu (95)	27 Jun	9.6km (approx 41 mins - 4:16 mins/km) steady	Strength Training and Swimming
Fri (94)	28 Jun	Rest or 6.4km (31+ mins - 4:51 min/km) easy	Rest
Sat (93)	29 Jun	25.6km (approx 2hrs 15 ~ 5:15 min/km) slow	25.02km @ 2:01:33 (4:51min/km) https://connect.garmin.com/modern/activity/3793410709
Sun (92)	30 Jun	Rest or 9.6km (approx 45 mins - 4:41 min/km) steady off-road or rest	Rest
Week 4
Mon (91)	1 Jul	8km (approx 45 mins ~ 5:38 min/km) easy.	8.44km @ 39:26 (4:40min/km) https://connect.garmin.com/modern/activity/3800252884
Tue (90)	2 Jul	1.6km jog, then 8x800m (or 3 mins - 3:45 min/km) fast, with 200m (1-min) jog recoveries, then 1.6 jog	10x800m 8.94km @ 43:11 (4:50min/km) https://connect.garmin.com/modern/activity/3804654967
Wed (89)	3 Jul	14.4km (66-70 mins ~ 4:35-4:52 mins/km) slow	6:68km @ 30:32 (4:37min/km) Treadmill – Morning https://connect.garmin.com/modern/activity/3806719390 6.28km @ 29:02 (4:37min/km) https://connect.garmin.com/modern/activity/3807780884
Thu (88)	4 Jul	1.6km jog, then 4.8km (approx 19:30 ~ 4:04 min/km) brisk, then 1.6km jog	No running, cycling
Fri (87)	5 Jul	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	No running, cycling and swim
Sat (86)	6 Jul	1.6km jog, then race 10K or 8km, then 1.6km jog. Aim for sub-40:00 10K (4:00 min/km) or sub-30:00 (3:45 min/km) 5-miler (8km)	21.01km @ 1:43:51 (4:57min/km) https://connect.garmin.com/modern/activity/3816043001
Sun (85)	7 Jul	Rest or 6.4km (31+mins ~ 4:51 min/km) easy	No run
		Your Goal Complete a run of around 2 hours 40 mins (Week 7). Your Theme You add volume and speed.
Week 5
Mon (84)	8 Jul	8km (approx 45 mins ~ 5:38 min/km) easy.	30.07km @ 2:47:00 (5:33min/km) – Morning https://connect.garmin.com/modern/activity/3823066814 5:05km @ 25:39 (5:05min/km) – Evening https://connect.garmin.com/modern/activity/3824017456
Tue (83)	9 Jul	1.6km jog, then 9.6km (or 45 minutes ~ 4:41 min/km) fartlek, then 1.6km jog	3x2.4km 8.19km @ 34:24 (4:12min/km) https://connect.garmin.com/modern/activity/3827417894
Wed (82)	10 Jul	16km (73-79 mins ~ 4:34-4:56 min/km) slow	18.02km @ 1:27:08 (4:50min/km) https://connect.garmin.com/modern/activity/3830820205
Thu (81)	11 Jul	1.6km jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog	20x200m 7.75km @ 44:39 (5:46min/km) https://connect.garmin.com/modern/activity/3834084502
Fri (80)	12 Jul	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	Cycle-Run-Swim-Run-Cycle
Sat (79)	13 Jul	25.6km (approx 2hrs 15 ~ 5:15 min/km) slow	Rest
Sun (78)	14 Jul	Rest or 8km (approx 42 mins ~ 5:15 mins/km) easy	23:02km @ 2:07:55 (5:33min/km) https://connect.garmin.com/modern/activity/3843067896
Week 6
Mon (77)	15 Jul	6.4km (35 mins ~ 5:28 min/km) easy	10.25km @ 50:59 (4:58min/km) – Morning https://connect.garmin.com/modern/activity/3846034580 10.32km @ 5515 (5:21min/km) https://connect.garmin.com/modern/activity/3847058693
Tue (76)	16 Jul	1.6km jog, then 10 x 2 mins up hill, jog back. Then 1.6km jog at end of session	6x1km 7.18km @ 32:00 (4:28min/km) https://connect.garmin.com/modern/activity/3850384975 800m @ 2:54.9 (3:32min/km) https://connect.garmin.com/modern/activity/3850397085 800m @ 2:49.4 (3:30min/km) https://connect.garmin.com/modern/activity/3850413934
Wed (75)	17 Jul	16km (approx 80 mins ~ 5 min/km) slow	6.06km @ 31:15 (5.09min/km) – Treadmill – Morning 15.02km @ 1:14:39 (4:58min/km) – Evening https://connect.garmin.com/modern/activity/3853976854
Thu (74)	18 Jul	1.6km jog, then 6.4km (approx 29 mins ~ 4:32 min/km) brisk, then 1.6km jog	Cycling
Fri (73)	19 Jul	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	8.06km @ 42:58 (5:20min/km) – Treadmill - Morning Run-Swim-Run - Lunch
Sat (72)	20 Jul	28.8km (approx 2hrs 30 ~ 5:12 min/km) slow	Rest
Sun (71)	21 Jul	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	28.04km @ 2:25:42 (5:12min/km) https://connect.garmin.com/modern/activity/3866512929
Week 7
Mon (70)	22 Jul	8km (approx 45 mins ~ 5:38 min/km) easy.	10.50km @ 54:15 (5:10min/km) – Morning https://connect.garmin.com/modern/activity/3869568996 10.34km @ 55:31 (5:22min/km) – Evening https://connect.garmin.com/modern/activity/3870586219
Tue (69)	23 Jul	1.6km jog, 12 x 2 mins up hill, jog back. Then 1.6km jog at end of session	8.17km @ 44:33 (5:27min/km) - Morning https://connect.garmin.com/modern/activity/3872745046 10x400m 4.56km @ 23:12 (5:05km) https://connect.garmin.com/modern/activity/3873992757 2x200m https://connect.garmin.com/modern/activity/3874010017
Wed (68)	24 Jul	17.6km (or 90 mins ~ 5:07 min/km) slow	18.68km @ 1:30:41 (4:51min/km) https://connect.garmin.com/modern/activity/3877607010
Thu (67)	25 Jul	12.8km (approx 60 mins ~ 4:41 min/km) steady	6.52km @ 36:37 (5:37min/km) – Morning https://connect.garmin.com/modern/activity/3879666809 6.48km @ 35:21 (5:27min/km) https://connect.garmin.com/modern/activity/3880819997
Fri (66)	26 Jul	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	Cycling
Sat (65)	27 Jul	32km (approx 2hrs 45 ~ 5:09 min/km) steady	32.02km @ 2:38:23 (4:57min/km) https://connect.garmin.com/modern/activity/3885770925
Sun (64)	28 Jul	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	Rest
Week 8
Mon (63)	29 Jul	8km (approx 45 mins ~ 5:38 min/km) easy.	6.43km @ 37:41 (5:52min/km) https://connect.garmin.com/modern/activity/3892810651 6.47km @ 36:21 (5:37min/km) https://connect.garmin.com/modern/activity/3893832337
Tue (62)	30 Jul	1.6km jog,then 14 x 2 mins up hill, jog back. Then 1.6km jog at end of session	Rest
Wed (61)	31 Jul	19.2 (100 mins ~ 5:12 min/km) slow	10.11km @ 46:46 (4:38min/km) https://connect.garmin.com/modern/activity/3899657867
Thu (60)	1 Aug	1.6km jog, then 4.8km (approx 20 ~ 4:10 min/km) brisk, then 1M jog	Rest
Fri (59)	2 Aug	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	10.06km @ 49:15 (4:54min/km) https://connect.garmin.com/modern/activity/3906512754 6.18km @ 28:00 (4:32min/km) https://connect.garmin.com/modern/activity/3907479879
Sat (58)	3 Aug	8km (approx 42 mins ~ 5:15 min/km) easy.	Rest
Sun (57)	4 Aug	Race (5M to half-marathon)	3.86km @ 21.59 (5:41min/km) https://connect.garmin.com/modern/activity/3912811952
		Your Goal A sub-1:30 half-marathon (Week 10).  Your Theme You reach your highest mileage
		Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving   you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.
Week 9
Mon (56)	5 Aug	8km (approx 45 mins ~ 5:38 min/km) easy.	7.25km @ 35:31 (4:54min/km) https://connect.garmin.com/modern/activity/3917019204 18.61km @ 1:26:48 (4:40min/km) https://connect.garmin.com/modern/activity/3918174673
Tue (55)	6 Aug	1.6km jog, 16 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog recoveries, then 1.6km jog	6.54km @ 37:25 (5:43min/km) - Morning https://connect.garmin.com/modern/activity/3920313079 10x800m 8.85km @ 43:31 (4:55min/km) - Evening https://connect.garmin.com/modern/activity/3921728158
Wed (54)	7 Aug	12.8km (approx 65 mins ~ 5:04 min/km) slow	10.32km @ 53:35 (5:12min/km) https://connect.garmin.com/modern/activity/3925145400
Thu (53)	8 Aug	16km (approx 75 mins ~ 4:41 min/km) steady	Cycling
Fri (52)	9 Aug	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	5.27km @ 28:21 (5:23km/km) https://connect.garmin.com/modern/activity/3930599090 10.22km @ 41:34 (4:04min/km) https://connect.garmin.com/modern/activity/3930694978 4.05km @ 27:03 (6:40min/km) https://connect.garmin.com/modern/activity/3930786115
Sat (51)	10 Aug	32km (approx 2hrs 45 ~ 5:09 min/km) slow	31.82km @ 2:44:16 (5:10min/km) https://connect.garmin.com/modern/activity/3933803534
Sun (50)	11 Aug	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	Rest
Week 10
Mon (49)	12 Aug	8km (approx 45 mins ~ 5:38 min/km) easy.	27.17km @ 2:23:29 (5:17min/km) https://connect.garmin.com/modern/activity/3941047542
Tue (48)	13 Aug	1.6km jog, then 3 x 3.2km (or 12 mins ~  3:45 min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog	6.45km @ 34:40 (5:23min/km) - Morning https://connect.garmin.com/modern/activity/3944263576 2x3.2km 6.87km @ 31:00 (4:31min/km) – Evening https://connect.garmin.com/modern/activity/3945584041
Wed (47)	14 Aug	16km (approx 85 mins ~ 5:18 min/km) slow	15.08km @ 1:20:05 (5:19min/km) https://connect.garmin.com/modern/activity/3949235651
Thu (46)	15 Aug	1.6km jog, then 6.4km (approx 28 mins ~ 4:23 min/km) brisk, then 1.6km jog	6.17km @ 33:21 (5:24min/km) https://connect.garmin.com/modern/activity/3952547298
Fri (45)	16 Aug	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	Cycling
Sat (44)	17 Aug	21km @ 4:17 min/km or 35km (approx 2hrs 55 ~ 5:00 min/km) slow	35.02km @ 2:49:46 (4:51min/km) https://connect.garmin.com/modern/activity/3957953947
Sun (43)	18 Aug	Rest or 4.8km (approx 25 mins ~ 5:12 min/km) easy	Rest
Week 11
Mon (42)	19 Aug	8km (approx 45 mins ~ 5:38 min/km) easy.	10.04km @ 47:29 (4:44min/km) – Treadmill running
Tue (41)	20 Aug	1.6km jog, then 9.6km (or 50 mins ~ 5:12 min/km) fartlek, then 1.6km jog	7.16km @ 34:12 (4:47min/km) https://connect.garmin.com/modern/activity/3968665927 5x1.6km 9.64km @ 41:09 (4:16min/km) https://connect.garmin.com/modern/activity/3969916013
Wed (40)	21 Aug	11.2km (approx 58 mins ~ 5:10 min/km) slow	11.03km @ 56:58 (5:10min/km) https://connect.garmin.com/modern/activity/3973384587
Thu (39)	22 Aug	19.2km (approx 90 mins ~ 4:41 min/km) steady	19.15km @ 1:32:25 (4:50min/km) https://connect.garmin.com/modern/activity/3977121444
Fri (38)	23 Aug	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	Cycling
Sat (37)	24 Aug	35km ~ 38km (approx 3hrs 00 ~ 5:09 min/km) slow	38.02km @ 2:59:20 (4:43min/km) https://connect.garmin.com/modern/activity/3982302094 https://www.strava.com/activities/2645359910
Sun (36)	25 Aug	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	Rest
Week 12
Mon (35)	26 Aug	8km (approx 45 mins ~ 5:38 min/km) easy.	10.30km @ 55:13 (5:22min/km) https://connect.garmin.com/modern/activity/3990093623
Tue (34)	27 Aug	1.6km jog, then 3 x 3.2km (or 12 mins ~ 3:45 min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog	7.25km @ 37:18 (5:09min/km) https://connect.garmin.com/modern/activity/3993289198 2x3.26km 7.19km @ 30:40 (4:16min/km) https://connect.garmin.com/modern/activity/3994598459
Wed (33)	28 Aug	16km (approx 85 mins ~ 5:18 min/km) slow	18.01km @ 1:27:03 (4:50min/km) https://connect.garmin.com/modern/activity/3998337683
Thu (32)	29 Aug	1.6km jog, then 6.4km (approx 28 mins ~ 4:23 min/km) brisk, then 1.6km jog	5.22km @ 32:56 (6:19min/km) https://connect.garmin.com/modern/activity/4000422945 6.16km @36:45 (5:58min/km) https://connect.garmin.com/modern/activity/4001577516
Fri (31)	30 Aug	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	Rest
Sat (30)	31 Aug	32km (approx 2hrs 45 ~ 5:09 min/km) slow	32.18km @ 2:34:55 (4:49min/km) https://connect.garmin.com/modern/activity/4006860620
Sun (29)	1 Sep	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	Rest
Week 13		(Tapering)
Mon (28)	2 Sep	8km (approx 45 mins ~ 5:38 min/km) easy.	10.08km @ 49:34 (4:55min/km) https://connect.garmin.com/modern/activity/4014540088 5.01km @ 21:03 (4:12min/km) https://connect.garmin.com/modern/activity/4015447513
Tue (27)	3 Sep	1.6km jog, 5 x 1.6km (or 6 mins ~ 3:45 min/km) fast with 200m (or 1-min) jog recoveries, then 1.6km jog	8.46km @ 46:06 (5:27min/km) https://connect.garmin.com/modern/activity/4017845476 5.64km @ 23:03 (4:05min/km) https://connect.garmin.com/modern/activity/4019004301
Wed (26)	4 Sep	12.8km (approx 65 mins ~ 5:05 min/km) slow	15.38km @ 1:22:39 (5:22min/km) https://connect.garmin.com/modern/activity/4022713707
Thu (25)	5 Sep	1.6km jog, then 8km (approx 35 mins ~ 4:22 min/km) brisk, then 1.6km jog	2.59km @ 13:17 (5:07min/km) https://connect.garmin.com/modern/activity/4025390525 5.33 @ 25:43 (4:49min/km) https://connect.garmin.com/modern/activity/4025390871
Fri (24)	6 Sep	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	Rest
Sat (23)	7 Sep	30.0km (approx 2hrs 35 ~ 5:08 min/km) slow	31.32km @ 1:38:48 (5:04min/km) https://connect.garmin.com/modern/activity/4031172103
Sun (22)	8 Sep	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	Rest
Week 14
Mon (21)	9 Sep	8km (approx 45 mins ~ 5:38 min/km) easy.	7.06km @ 43:13 (6:07min/km) https://connect.garmin.com/modern/activity/4038875264 10:20km @ 56:39 (5:33min/km) https://connect.garmin.com/modern/activity/4039853034
Tue (20)	10 Sep	1.6km jog, then 8 x 800m (or 3 mins ~ 3:45 min/km) fast, with 100m (or 1-min) jog recoveries, then 1.6km jog	2.28km @ 13:15 (5:48min/km) https://connect.garmin.com/modern/activity/4043049426 5.34km @ 25:38 (4:46min/km) https://connect.garmin.com/modern/activity/4043178411 0.90km @ 6:30 (7:13min/km) https://connect.garmin.com/modern/activity/4043202214
Wed (19)	11 Sep	11.2km (approx 60 mins ~ 5:21 min/km) slow	11.12km @  56:21 (5:04min/km) https://connect.garmin.com/modern/activity/4046700676
Thu (18)	12 Sep	16km (approx 75 mins ~ 4:41 min/km) steady	11.08km @ 51:41 (4:40min/km) Left Calf shows a little pain due to strain.  Injured, need to rest. https://connect.garmin.com/modern/activity/4050124233
Fri (17)	13 Sep	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	Injured, need rest, cannot run due to left calf a little strain.
Sat (16)	14 Sep	28.0km (approx 2hrs 25 ~ 5:12 min/km) slow	Injured, need rest, cannot run due to left calf a little strain.
Sun (15)	15 Sep	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	Injured, need rest, cannot run due to left calf a little strain.
Week 15
Mon (14)	16 Sep	8km (approx 45 mins ~ 5:38 min/km) easy.	Injured, need rest, cannot run due to left calf a little strain. 1.13km @ 7:54 (6:58min/km) https://connect.garmin.com/modern/activity/4064326663
Tue (13)	17 Sep	1.6km jog, then 12 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1.6km jog	Injured, need rest, cannot run due to left calf a little strain.
Wed (12)	18 Sep	9.6km (approx 50 mins ~ 5:12 min/km) slow	6.48km @ 38:57 (6:01min/km) https://connect.garmin.com/modern/activity/4069929612
Thu (11)	19 Sep	1.6km jog, then 4.8km (approx 20 mins ~ 4:10 min/km) brisk, then 1.6km jog	6.50km @ 32:34 (5:00min/km) https://connect.garmin.com/modern/activity/4073365224 Meet Coach Rajan @ Hougang Stadium
Fri (10)	20 Sep	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	3.66km @ 23:19 (6:22min/km) https://connect.garmin.com/modern/activity/4076714412 5.20km @ 30:20 (5:50min/km) https://connect.garmin.com/modern/activity/4078047212
Sat (9)	21 Sep	19.2km (approx 90 mins ~ 4:41 min/km) steady	Injured, need rest, cannot run due to left calf a little strain.
Sun (8)	22 Sep	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	Injured, need rest, cannot run due to left calf a little strain.
Week 16
Mon (7)	23 Sep	8km (approx 40 mins ~ 5 min/km) easy.	10.57km @ 51:42 (4:53min/km) https://connect.garmin.com/modern/activity/4086992461
Tue (6)	24 Sep	1.6km, the 8x400m (or 90 secs) fast, with 200m (or 2-min) jog.	7.31km @ 33:40 (4:36min/km) https://connect.garmin.com/modern/activity/4091260204
Wed (5)	25 Sep	6.4km @ 35 mins (5:38 min/km) easy.	4.46km @ 30.08 (6:46min/km) https://connect.garmin.com/modern/activity/4093359973
Thu (4)	26 Sep	Rest	Rest
Fri (3)	27 Sep	Rest	Rest
Sat (2)	28 Sep	3.2km (or 15 mins) easy, in racing kit.	5.04km @ 41:22 (8:13min/km) https://connect.garmin.com/modern/activity/4103233585
Sun (1)	29 Sep	The Race	42.53km @ 3:15:47 (4:36min/km) https://connect.garmin.com/modern/activity/4107601218