Monday Jun 30 |
 | Running warm up/down (off day) 30:00 [2] | |
| shoes: Adrenaline |
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Sunday Jun 29 |
| Running long 1:15:00 [2] | |
| shoes: Adrenaline |
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Saturday Jun 28 |
| Running warm up/down 1:20:00 [1] | |
| shoes: Adrenaline |
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| Running race (track) 5:53 [5] 1.5 km (3:55 / km) vdot: 45.4 | |
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Friday Jun 27 |
| Running warm up/down 1:05:00 [1] | |
| shoes: Adrenaline |
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| Running race (track) 12:56 [5] 3 km (4:19 / km) vdot: 43.9 | |
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Wednesday Jun 25 |
| Biking warm up/down 50:00 [3] | |
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Tuesday Jun 24 |
| Running warm up/down 51:00 [1] | |
| shoes: Adrenaline |
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| Running intervals (track) 10:17 [4] 2.4 km (4:17 / km) | |
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| 1200, 800, 400
5:23, 3:36, 1:28 |
| Biking long 3:00:00 [2] | |
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Monday Jun 23 |
| Running warm up/down (off day) 30:00 [1] | |
| shoes: Trance |
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Sunday Jun 22 |
| Running long 1:10:00 [2] | |
| shoes: Trance |
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Saturday Jun 21 |
| Running warm up/down 55:00 [1] | |
| shoes: Trance |
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| Running intervals (track) 12:34 [4] 3 km (4:11 / km) | |
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| all spikes
(800, 400) x 2. 300, 200, 100
|
Thursday Jun 19 |
| Biking warm up/down (road) 50:00 [1] | |
| |
| |
| Running warm up/down 30:00 [1] | |
| shoes: Trance |
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| Running tempo 20:00 [3] | |
| shoes: Trance |
| 20min - 1:45 on, 15 sec surge |
Tuesday Jun 17 |
| Running warm up/down 50:00 [1] | |
| shoes: Trance |
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| Running intervals (track) 15:43 [4] 3.6 km (4:22 / km) | |
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| 3x 1200
5:10, 5:20, 5:13 |
Monday Jun 16 |
| Running tempo 45:00 [2] | |
| shoes: Trance |
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Saturday Jun 14 |
| Running warm up/down 1:00:00 [1] | |
| shoes: Trance |
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| Running intervals (track) 9:50 [4] 2.7 km (3:39 / km) | |
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| (3 x 300) x 3
1:05 1:06 1:07, 1:05 1:06 1:07, 1:06 1:04 1:04 |
Thursday Jun 12 |
| Biking warm up/down (road) 25:00 [3] | |
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| Biking race (road tt) 38:58 [5] 20 km (1:57 / km) | |
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Tuesday Jun 10 |
| Running warm up/down 1:00:00 [1] | |
| shoes: Trance |
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| Running 15:20 [3] 3.6 km (4:16 / km) | |
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| (3x400) x 3
1:42, 1:40, 1:47
1:43, 1:46, 1:45
1:40, 1:40, 1:38 |
Monday Jun 9 |
| Running tempo 25:00 [2] | |
| shoes: Trance |
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| Biking tempo 25:00 [3] | |
| shoes: Trance |
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| Running tempo 20:00 [2] | |
| shoes: Trance |
| (run bike run) all right after another |
Sunday Jun 8 |
| Running long 1:25:00 [2] | |
| shoes: Trance |
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Saturday Jun 7 |
| Running warm up/down 1:00:00 [1] | |
| shoes: Trance |
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| Running intervals (track) 12:19 [4] 3 km (4:06 / km) | |
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Tuesday Jun 3 |
| Running warm up/down 45:00 [1] | |
| shoes: Trance |
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| Running intervals (track) 17:01 [4] 4 km (4:15 / km) | |
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| 5 x 200, 1000, 5x200, 1000
45, 45, 47, 51, 51, 4:36, 49, 47, 47, 49, 49, 4:25 |
Monday Jun 2 |
| Running (off day) 50:00 [2] | |
| shoes: Trance |
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Sunday Jun 1 |
| Running long 1:20:00 [2] | |
| shoes: Trance |
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