Saturday Feb 17 |
 | Easy run hills 48:00 [3] 8 km (6:00 / km) +200m 5:20 / km | |
| shoes: Asix GT-2110 |
| Ran across local hills - nice view, new trails, soft ground. |
| Stretching 10:00 [3] | |
| |
| |
Wednesday Feb 14 |
| Easy run tempo 47:30 [4] 10 km (4:45 / km) +40m 4:39 / km | |
| weight:81.8kg shoes: Asix GT-2110 |
| Forward motion ran with usual folks. Started with Pastor and we keep up for 4 mile or so, pace was quite fast ~7:20 mm, than slow down to 8:20 and dropped to 6 miles loop - that was to fast for return to normal training. |
| Stretching 15:00 [3] | |
| |
| |
Tuesday Feb 13 |
| Easy run warm up/down 27:00 [3] 4.1 km (6:35 / km) | |
| shoes: Asix GT-2110 |
| Warmup/cooldown, jog between intervals. |
| Stretching 25:00 [3] | |
| |
| Before and ater |
| R run 1:08 [3] 0.4 km (2:50 / km) | |
| shoes: Asix GT-2110 |
| 4x100 fast turnover |
| Medium Pace Run intervals 4:10 [4] 1.8 km (2:19 / km) | |
| shoes: Asix GT-2110 |
| In/Out 6x(200/100) I pace intervals. Felt quite easy, keeping 40-44s/200 with 30-40s/100 jog between. |