Saturday May 17 |
 | Medium Pace Run race 10:14 [4] *** 1.7 km (6:01 / km) +20m 5:41 / km | |
| spiked:11/13c shoes: Inov8 270 |
| GG sprint. Ran only 1st out of 4 sprints. Relatively good, was able to do it fatser, but was planning for a whole race, so ran conservatively. Some 25-30 sec in hesitations.
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| Medium Pace Run 15:00 [3] 3.2 km (4:41 / km) +10m 4:37 / km | |
| shoes: Inov8 270 |
| Ran from sprint finish to the registration - had to drive children to the dentist. |
Wednesday May 14 |
| Easy run warm up/down 18:00 [3] 2.8 km (6:26 / km) | |
| shoes: Mizuno Wave Renegade 3 |
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| R run intervals 1:20 [3] 0.4 km (3:20 / km) | |
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| 4x100 |
| Medium Pace Run intervals 20:15 [4] 4.8 km (4:13 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| 3x1600 at I pace, very hard, but doable. rest 4 min between.
6:34: 1:31, 1:41, 1:41, 1:41
6:51: 1:38, 1:44, 1:47, 1:41
6:41: 1:37, 1:43, 1:43, 1:38
average 6:42 |
| R run intervals 1:16 [5] 0.4 km (3:10 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Final 400m, full out. |
| Stretching 20:00 [3] | |
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Tuesday May 13 |
| Easy run warm up/down 20:00 [3] 3.2 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Warmup and cooldown at DVC track. Temperature excellent for running. Legs dont feel very well. |
| Medium Pace Run intervals 14:15 [4] 3.2 km (4:27 / km) | |
| shoes: Mizuno Wave Renegade 3 |
| Intervals, T pace, what ever it is now, way below normal. 2x1600: 7:05, 7:10, with 1:15 rest between intervals. Was conservative on speed and distance, did only 2 having in mind tomorrows Clayton workout, where 3x1mile will be very hard. |
| Stretching 20:00 [3] | |
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| Before and after. |
Monday May 12 |
| Easy run hills 1:18:00 [3] 12.5 km (6:14 / km) +600m 5:02 / km | |
| shoes: Mizuno Wave Renegade 3 |
| Shell Ridge with Dirty Dogs. Felt that complete run was uphill, visited all highest points in Shell Ridge park, went into deepest ravines. No flat run at all... Legs felt funny, constantly painful, run was more T than E by it nature. Hills, hills, hills...
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| Stretching 15:00 [3] | |
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| Recovery (Steam room) 25:00 [3] | |
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