Thursday Apr 19 |
 | Track intervals (Speed intervals) 1:03:11 [5] 13 km (4:52 / km) | |
| ahr:140 max:174 shoes: Asics ds trainer |
| 6x400, r=2':
1. 400 = 1'24"1
2. 400 = 1'21"0
3. 400 = 1'20"8
4. 400 = 1'21"3
5. 400 = 1'21"2
6. 400 = 1'21"4
Never ran so fast before, feeling good! |
Wednesday Apr 18 |
| Trail (Strentgh + Hills) 59:43 [4] 9 km (6:38 / km) +160m 6:06 / km | |
| ahr:131 max:163 shoes: Asics 1100 |
| 15' warm up + 10' strength training (legs. arms, core) + 7x 30" hills with 1' rest + 15' warm down, feeling a litlle bit tired, need to sleep more! |
Tuesday Apr 17 |
| Trail tempo (Progressive) 1:00:20 [4] 13 km (4:38 / km) | |
| ahr:145 max:177 shoes: Asics 1100 |
| 20' endurance + 10' medium + 8' fast + 2' max + 20' slow down. Felling good, still ankle aching when running fast. |
Sunday Apr 15 |
| Race simulation tempo (O race simulation) 1:09:42 [4] ** 12 km (5:48 / km) +350m 5:04 / km | |
| ahr:144 max:169 rhr:45 |
| Hilly race simulation in and off trail, very good feeling except the left ankle... |