Training Log Archive: grigorkIn the 7 days ending Apr 15, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Apr 15, 2018 #
11 AM
Running race 1:06:50 [5] 13.7 km (4:53 / km) +280m 4:26 / km
Tarnovo ultra
Saturday Apr 14, 2018 #
8 AM
Running 40:41 [2] 7.5 km (5:25 / km) +50m 5:15 / km
Easy run
Friday Apr 13, 2018 #
6 PM
Running warm up/down 37:00 [2] 6.6 km (5:36 / km) +30m 5:29 / km
warm up and down
7 PM
Running hills (Circuit training) 29:45 [3] 4.7 km (6:20 / km) +200m 5:13 / km
Hills exercise
160m Springing up ~1:10 min
480m Easy recovery - 3 min
150m Fast relaxed striding
160m Easy
3x100m / 100m easy ~ 17 sec / 50 sec
Total: 1540 m.
3 reps ~ 9:45 min
160m Springing up ~1:10 min
480m Easy recovery - 3 min
150m Fast relaxed striding
160m Easy
3x100m / 100m easy ~ 17 sec / 50 sec
Total: 1540 m.
3 reps ~ 9:45 min
Thursday Apr 12, 2018 #
1 PM
Running intervals 42:00 [3] 8.2 km (5:07 / km)
Leg speed
4km warm-up
5 reps downstairs - 18 sec each.
6x120m ~ 17-18 sec on average
3 min walking rest in between.
3km cool down
4km warm-up
5 reps downstairs - 18 sec each.
6x120m ~ 17-18 sec on average
3 min walking rest in between.
3km cool down
Tuesday Apr 10, 2018 #
7 AM
Running 38:07 [2] 7.3 km (5:13 / km) +30m 5:07 / km
Easy morning run.