Saturday Sep 22 |
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| Event: Sprint Series Final & US Relay Champs
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Wednesday Sep 19 |
 | Easy run 46:00 [3] 10 km (4:36 / km) +30m 4:32 / km | |
| weight:83kg shoes: Mizuno Wave Renegade 3 |
| Iron horse trail with FM folks. Surprisingly fast and easy. |
| Stretching 20:00 [3] | |
| |
| |
Tuesday Sep 18 |
| Easy run warm up/down 25:00 [3] 4 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| |
| Stretching 20:00 [3] | |
| |
| Before and after |
| R run intervals 30 [4] 0.2 km (2:30 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Strides, 2x100m, relaxing |
| Medium Pace Run intervals 6:07 [4] 1.6 km (3:49 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Intervals, I pace, 4x400 with 1 min rest. Felt well. |
Monday Sep 17 |
| Note | |
| (sick) |
| |
Sunday Sep 16 |
| Note | |
| (sick) |
| Sep. 16 (Sun.) - Spring Lake Regional Park, 2xSprints |