Saturday Jun 30 |
 | Cycling hills 40:00 [4] 14 km (2:51 / km) +180m 2:41 / km | |
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| From home to the lake and back. Quite fast and intensive. |
| Cycling 20:00 [3] 4 km (5:00 / km) +40m 4:46 / km | |
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| Warmdown with children near the lake. Plus one wheel riding. |
Friday Jun 29 |
| Note | |
| rhr:55 slept:6.0 weight:83kg |
| mbp 130/90 |
Thursday Jun 28 |
| Note | |
| rhr:55 slept:8.0 weight:81.8kg (rest day) |
| mbp 130/85, common soreness in the morning.
involuntary rest day, to late to do anything, but beer.
no beer, books store instead. |
Wednesday Jun 27 |
| Easy run tempo 1:09:00 [3] 14.4 km (4:48 / km) +20m 4:46 / km | |
| shoes: Mizuno Wave Renegade 3 |
| Evening Iron horse with FM folks in Danville. Start was easy, for some 3km, after that collided with Kristine and Lisbeth and fun started. Don't think we did slower than 7:30 on any given mile, which is quite fast for me. Lisbeth opted for 10miles, we turned back after some 4.5 miles mark. Last mile was around 7m/m. not speaking about lat 800m, which we covered in some 3min... Had to cooldown for another 1km after such strenuous efforts. |
| Stretching 15:00 [3] | |
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| Easy run warm up/down 5:00 [2] 0.8 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 |
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Tuesday Jun 26 |
| Note | |
| slept:8.5 weight:82.4kg |
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| Easy run warm up/down 21:00 [3] 3.8 km (5:32 / km) | |
| shoes: Mizuno Wave Renegade 3 |
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| Stretching 15:00 [3] | |
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| R run intervals 4:57 [4] 1.6 km (3:06 / km) | |
| shoes: Adidas spike md |
| R-pace intervals, 4x100, plus 2x(400,200,200) with walking till full recovery. Have some progress in speed - probably result of more attention to spec. running exercises and pliometric. Also, increased training volume may helped. Time:
100s - ~15sec
1. 400-200-200: 1:19, 35, 34
2. 400-200-200: 1:18, 34, 34
Would do another set but was concerned about lower hamstring - didn't feel very comfortable. Generally, was very good, especially easiness to run at this level. |
| Pliometrics (secret drills) 2:00 [3] 0.24 km (8:20 / km) | |
| shoes: Adidas spike md |
| 4x30mx1 leg jumps, 4x30m x high knees |
Monday Jun 25 |
| Easy run hills (Tempo) 24:30 [3] 5 km (4:54 / km) +160m 4:13 / km | |
| slept:7.0 shoes: Mizuno Wave Renegade 3 |
| Evening tempo from home to lake Chabot and back. Didn't have much time, keep it quick and faster. Probably, the fastest ever time on this route.
Good news are felt very good.
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| Stretching 10:00 [3] | |
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| Plus 3x30 calf raises on each leg and horizontal bars, 10ms. |