Saturday Jul 7 |
 | Easy run tempo 47:00 [3] 9.6 km (4:54 / km) +30m 4:49 / km | |
| weight:82.4kg shoes: Mizuno Wave Renegade 3 |
| Morning aka tempo run with Fleet feet folks - keep pace for 1 mile than slowed down to some 7:40 mm. Common slight pain in the legs, strange feeling, but necessary - no pain, no gain. Should do it every weekend in the spite of no racing activity during summer - this year is even worse that last or year ago, almost no O competitions. |
| R run intervals 1:20 [4] 0.5 km (2:40 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| 4x120 intervals after run on a sidewalk. |
| Stretching 20:00 [3] | |
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Friday Jul 6 |
| Note | |
| rhr:55 slept:8.0 weight:82.8kg (rest day) |
| mbp 120/80 |
Thursday Jul 5 |
| Easy run hills 1:10:00 [3] 11.5 km (6:05 / km) +160m 5:41 / km | |
| shoes: Mizuno Wave Renegade 3 |
| Lazy evening run after long work and yesterday's race was hard: I didn't felt generally tired but indeed, felt very subtly tiredness in the legs, which strangely resulted in inability to do any more intensive movements. Last 2km were better, was able to run faster. |
| Stretching 10:00 [3] | |
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| Strength 5:00 [3] | |
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| horizontal bars;
lower legs, 5(2x20) |
Wednesday Jul 4 |
| Note | |
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| July 4th, Firecracker 5k, Pleasant Hill, 8AM. |
| Medium Pace Run race (road race) 20:27 [4] 5 km (4:05 / km) +4m 4:04 / km vdot: 48.5 | |
| slept:6.0 weight:82.4kg shoes: Mizuno Wave Renegade 3 |
| 5k road race in Pleasant Hill downtown organized by friends from Fleet Feet store, some 600 starters. Almost perfect weather in Castro Valley, around 17C turned into 22C or so in Pleasant Hill, had on spot to buy another t-shirt to avoid overheating, fortunately store was open in the morning.
Had big doubts about running at all, but finally decided to keep it easy and run it anyway, just to see how deep is decline in training. Result was consistent with what amounted for running in the last 6 months or so - was slow by 1 min in comparison with the last year. Even didn't break 20 min mark. Legs were kind of ok, but cardiovascular system no, felt heaviness in the chest for almost all last loop.
Started slow - unlike last year, had to navigate around and between runners, fast start to eliminate mass party after start was a great idea. But loop time was on target, around 6:10 m/m, second loop was slow, 6:51, people were passing me, 3rd loop was even slower, despite attempt to run faster and passing couple runners. Final result 20:27.
Girls did 100m dash - Karina almost won in overall against boys and girls - was 3rd, but only because finish was "in-line" and couple boys were more active to get in line first. Gabija was 6th.
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| Easy run 15:00 [3] | |
| shoes: Mizuno Wave Renegade 3 |
| Warmup/cooldown, stretching, and etc. before and after race. |
Tuesday Jul 3 |
| Easy run hills 30:28 [3] 5 km (6:06 / km) +120m 5:26 / km | |
| shoes: Mizuno Wave Renegade 3 |
| Early morning run - left home at 6:30... No a big fun, but managed to get to the lake and back. Pace was slow, but felt quite intensive. What else to do if you pushed out of bed at 5:50. |
| Stretching 5:00 [3] | |
| slept:6.0 weight:82kg |
| mbp 156/106, aftre run 140/95 |
Sunday Jul 1 |
| Strength 30:00 [3] | |
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| Horizontal bars |
| Basketball 20:00 [3] | |
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| Lazy game in the backyard - finally have it at home for $200. |