Wednesday Jul 30 |
 | Strenth/stretch (rowing) 30:00 [2] | |
| ahr:118 max:145 slept:8.0 |
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| Running (treadmill) 41:05 [3]9 km (4:34 / km) | |
| ahr:133 max:162 shoes: Asics 2120 |
| 3x800m intervals (~90%) |
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| C • Labas, ar nebusi vienas is ... 2 |
| Strenth/stretch 10:00 [1] | |
| ahr:101 max:122 |
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Tuesday Jul 29 |
| Morning run 1:03:47 [3]13.7 km (4:39 / km) | |
| ahr:138 max:160 slept:7.0 shoes: Asics old |
| was easy to run somehow so ran a bit faster, especially the second half. |
| Strenth/stretch 15:00 [2] | |
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| old program + some extra |
Monday Jul 28 |
| Morning run warm up/down 11:17 [2]2 km (5:38 / km) | |
| ahr:115 max:122 shoes: Asics 2120 |
| warm-up |
| Morning run race 14:57 [5]4.3 km (3:29 / km) vdot: 58.0 | |
| ahr:168 max:175 slept:6.0 shoes: Asics 2120 |
| not real race - only 3 participants :)..
..but was pushing full speed.
first lap quite good
second felt worse and it was hard to push myself to run full speed alone.. also was hot, even 6 in the morning..
not bad anyway.
intensity on HRM was 4... can only wonder why... |
| Morning run warm up/down 4:30 [2]0.6 km (7:30 / km) | |
| ahr:129 max:137 shoes: Asics 2120 |
| cool down |
| Strenth/stretch 10:00 [1] | |
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| before and after the race |
Sunday Jul 27 |
| Running (treadmill) 30:03 [3]6.45 km (4:40 / km) | |
| ahr:142 max:163 slept:7.0 shoes: Asics 2120 |
| evening in the gym
not sure if I run in competition tomorow so took it easy |
| Strenth/stretch 5:00 [1] | |
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Saturday Jul 26 |
| Other (tennis) 40:00 [3] | |
| slept:1.0 |
| +5h day sleep
1:4 to Mirek
no speed nor reaction... |
Friday Jul 25 |
| Note | |
| slept:0.0 (rest day) |
| slept half day :) |
Thursday Jul 24 |
| Morning run intervals 18:06 [3]4 km (4:32 / km) | |
| ahr:145 max:173 slept:9.0 shoes: Asics 2120 |
| woke up very late, felt not so good but went to the gym on treadmill. put some incline because otherwise treadmill is totally worthless.
did two intervals 800 (16km/h)/ 800 rest / 800 full speed 18km/h...
and had to stop due to bleeding nose... hmm... probably got too much sun yesterday. couple days of rest are waiting for me anyway :) |
Wednesday Jul 23 |
| Morning run 59:05 [3]12 km (4:55 / km) | |
| ahr:139 max:177 slept:7.0 shoes: Asics old |
| one lap is high speed just for fun.. 3.01 |
| Strenth/stretch 5:00 [1] | |
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Tuesday Jul 22 |
| Running 34:46 [2]6 km (5:48 / km) | |
| ahr:117 max:125 slept:6.0 shoes: Asics old |
| very easy with Rimas |
| Strenth/stretch 5:00 [1] | |
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Monday Jul 21 |
| Morning run 26:30 [2]5.1 km (5:12 / km) | |
| ahr:122 max:135 shoes: Asics 2120 |
| suppose to be a race day, but it was cancelled.. so just a easy morning run. |
Sunday Jul 20 |
| Running 30:58 [2]6 km (5:10 / km) | |
| ahr:141 max:159 shoes: Asics 2120 |
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| Strenth/stretch 5:00 [1] | |
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Friday Jul 18 |
| Morning run 33:47 [2]6 km (5:38 / km) | |
| ahr:123 max:137 slept:6.0 shoes: Asics 2120 |
| very easy, completely wooden legs... |
| Strenth/stretch 10:00 [2] | |
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| tried to do usual S/S session after ~2months brake. shoulder not yet good but almost.. |
| Other (tennis) 50:00 [3] | |
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Thursday Jul 17 |
| Morning run warm up/down 13:46 [2]2.6 km (5:18 / km) | |
| ahr:132 max:190 slept:6.0 shoes: Asics old |
| very high HR.. always like that in the mornings |
| Morning run tempo 16:23 [4]4.3 km (3:49 / km) | |
| ahr:165 max:173 shoes: Asics old |
| tried to run 95% - didn't work, not a really good time. the same was yesterday evening - couldn't run at all..
hope it will be better on 5k race in few days. |
| Morning run warm up/down 14:43 [3]2.6 km (5:40 / km) | |
| ahr:145 max:164 shoes: Asics old |
| HRM shows very high intensity, but was running very slowly, probably because of strong dehydration.. |
| Strenth/stretch 10:00 [1] | |
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| during and after the run |
| Other (tennis) 35:00 [3] | |
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| with Rimas - 3:2 |
Wednesday Jul 16 |
| Running (evening) 1:02:49 [3]10.86 km (5:47 / km) | |
| ahr:139 max:157 slept:7.0 shoes: Asics old |
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| Strenth/stretch 5:00 [1] | |
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| Other (tennis) 40:00 [3] | |
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Tuesday Jul 15 |
| Running (evening) 30:03 [3]6 km (5:00 / km) | |
| ahr:132 max:147 slept:5.0 shoes: Asics old |
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| Strenth/stretch 5:00 [1] | |
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Sunday Jul 13 |
| Other (tennis) 15:00 [2] | |
| slept:0.0 (rest day) |
| +7 hours day sleep |
Saturday Jul 12 |
| Morning run 1:06:33 [3]13.7 km (4:51 / km) | |
| slept:7.0 shoes: Asics old |
| easy run except 2 full speed laps: 3.02; 2.54 (best time ever!) :) |
| Strenth/stretch 5:00 [1] | |
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Friday Jul 11 |
| Morning run 1:00:58 [3]12 km (5:05 / km) | |
| ahr:134 max:166 slept:7.0 shoes: Asics old |
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| Strenth/stretch 5:00 [1] | |
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Thursday Jul 10 |
| Morning run 31:02 [2]6 km (5:10 / km) | |
| ahr:125 max:140 slept:7.0 shoes: Asics old |
| managed to get up.. |
| Strenth/stretch 5:00 [1] | |
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Wednesday Jul 9 |
| Note | |
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| no chance for planned run... :( |
Tuesday Jul 8 |
| Running 33:51 [2]6 km (5:38 / km) | |
| ahr:121 max:129 slept:6.0 shoes: Asics old |
| some easy evening running with Rimas after loooong night... |
| Strenth/stretch 5:00 [1] | |
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Saturday Jul 5 |
| Note | |
| slept:8.0 (rest day) |
| yesterdays long evening in the pool with few beers - no will to do anything today :) |
Friday Jul 4 |
| Morning run race (clue run) 52:00 [3]* 5 km (10:24 / km) | |
| ahr:134 max:178 slept:5.0 shoes: Asics 2120 |
| 4th JULY sport activities.
Clue run. Good fun, first place for our team. |
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| C • clue run 2 |
| Other race (tennis) 30:00 [4] | |
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| 4th JULY sport activities.
Table tennis. 1st place :) was a bit surprised but happy of course :) and all games went easy somehow... |