Training Archive: divIn the 7 days ending 2008-07-26:
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| S | M | T | W | H | F | S | |||||||
Saturday Jul 26 | ||
| Easy run 20:00 [3] 3.6 km (5:33 / km) +50m 5:12 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Warmup before hill intervals. | ||
| R run hills 8:30 [4] 2 km (4:15 / km) +50m 3:47 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Mnt. Diablo, from Clayton side. Hill intervals, 5x400 uphill. Felt way better than last week, would be able to do 2 more, but decided not to overload legs and keep similar load till the next week. | ||
| Stretching 15:00 [3] | |
Friday Jul 25 | ||
| Easy run 37:00 [3] 5.5 km (6:44 / km) +10m 6:40 / km | |
| shoes: Salomon 3D pro Ultra | ||
| Easy late evening in/out warmup along lake Chabot shore. | ||
Wednesday Jul 23 | ||
| Easy run warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: Mizumo Alchemy | ||
| Warmup before and after workout. After was barefoot on the grass. | ||
| R run 1:10 [3] 0.4 km (2:55 / km) | |
| shoes: Mizumo Alchemy | ||
| Strides, 4x100, plus Secret r. drills, 10x50. | ||
| R run 10:22 [3] 3.2 km (3:14 / km) | |
| shoes: Mizumo Alchemy | ||
| Intervals, 8x400, moderate pace, but averaged 1:18m/lap, which is fast, good progress in recent months.
1. 1:16 2. 1:19 3. 1:19 4. 1:19 5. 1:19 6. 1:19 7. 1:19 8. 1:16 average 1:18 | ||
Tuesday Jul 22 | ||
| Easy run 53:00 [3] 10 km (5:18 / km) +20m 5:15 / km | |
| weight:80.8kg shoes: Salomon 3D pro Ultra | ||
| Along lake Chabot shore till the first hill. Felt very good. | ||
Sunday Jul 20 | ||
| Note | |
| (rest day) | ||
| Plans for long run turned into rest day. | ||