Saturday Jun 21 |
 | running road/trails 25:00 [1] 6 km (4:10 / km) +15m 4:07 / km | |
| shoes: salomon |
| easy evening run , after a long day, just to have some exercise for the day |
| gym ex & stretching 4:00 [1] | |
| |
| |
Thursday Jun 19 |
| running road/trails warm up/down 22:00 [2] 3.5 km (6:17 / km) +10m 6:12 / km | |
| shoes: Saucony |
| |
| running road/trails intervals 16:00 [4] 4 km (4:00 / km) +30m 3:51 / km | |
| shoes: Saucony |
| in FH. |
Wednesday Jun 18 |
| running road/trails warm up/down 25:00 [1] 4 km (6:15 / km) +15m 6:08 / km | |
| shoes: Saucony |
| |
| running road/trails tempo 16:00 [3] 3.5 km (4:34 / km) +30m 4:23 / km | |
| shoes: Saucony |
| 2*8min (in Forest Heights neighbourhood ), did'nt want to go slow all the way , so decided to do some tempos today |
| gym ex & stretching 4:00 [1] | |
| |
| |
Tuesday Jun 17 |
| running road/trails warm up/down 20:00 [2] 3.8 km (5:16 / km) +30m 5:04 / km | |
| shoes: Nike |
| |
| running road/trails warm up/down 17:00 [1] 2.8 km (6:04 / km) | |
| shoes: Nike |
| the cool down, and "in between " intervals |
| running road/trails intervals (track) 18:00 [4] 5.4 km (3:20 / km) | |
| shoes: Nike |
| 3*2min*3 series on the track ( between 570 m first 3, to 600m and 620 the last 6 ). felt quite good 8 days after the adv race. |
Monday Jun 16 |
| running road/trails 48:00 [2] 8.5 mi (5:39 / mi) +25m 3:29 / km | |
| shoes: Saucony |
| to and from the bank w/Alin |
Sunday Jun 15 |
| running road/trails warm up/down 30:00 [1] 5.1 km (5:53 / km) | |
| |
| @ the track early morning .. rather annoying pain on my left. sholder/neck back pain.. it might be there for another day this pain.. |
| running road/trails intervals (track) 16:00 [4] 4.4 km (3:38 / km) | |
| |
| my HR monitor did not work properly so level is a guesstimate. 4*1100m (4.07,4.07,3.56,3.48) w/ 200 m in between |