Training Log Archive: mariaamaya

Morning run in Zagreb Hills

Absolutely beautiful, people hiking early on, so many people.

Nice, easy walk on the Marina - on the coast of Croatia, on the Adriatic.

Casual walk to dinner and dessert in the city.

Walk to dinner and dessert in the city.

Morning Marine Sprints

Went out with the Marines, took them up to the castle, did form drills and then very short hill sprints (x10).

We then returned to the embassy.

Run 3: On the treadmill, do 8 x 1:30 hills with 3:00 easy flat jog recovery between each. Each hill should be 9:00 pace and 8% incline. This is a MaxV02 workout meaning it should be very hard - that is why the recovery is longer and slower. So speed up (leave the hill at 8%) if you are able for the last few hills. Normal warmup/cool-down which you could do outside or on the TM.

20 min warm up at 9.2 kmph (5.71 mph) (10:30 m/m)
4x strides @

- 12 kmph (7.45 mph) (8:03 m/m)
- 13 kmph (8.07 mph) (7:26 m/m)
- 14 kmph (8.7 mph) (6:53 m/m)
- 14 kmph

Then I did the following, all at 8%

1st hill: 10.2 kmph (6.33 mph) (9:28 m/m) @ 30 min
2nd hill: 10.5 kmph (6.52 mph) (9:12 m/m) @ 34:30
3rd hill: 11.0 kmph (6.83 mph) (8:47 m/m) @ 39 min
4th hill: 11.5 kmph (7.14 mph) (8:24 m/m) @ 43:30
5th hill: 12.0 kmph (7.45 mph) (8:03 m/m) @ 48 min
6th hill: 12.5 kmph (7.76 mph) (7:43 m/m) @ 52:30 min
7th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 57 min
8th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 61:30
9th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 66 min
10th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 70:30

It wasn't as hard as it should have been and there's probably three reasons, first I wasn't doing it at the correct pace throughout and secondly, I think I counted wrong and gave myself a longer break, maybe than I should have. Finally, I think my incline is a bit off as I have the treadmill on a folded up rug because it's not really flat when it's flat - if that makes sense.

I do feel like I'm getting fitter but the biggest thing is losing the 15 pounds I've lost, wow!!! It's soooooo much easier to run! Geez! It makes a huge difference!

Run 3: On the treadmill, do 8 x 1:30 hills with 3:00 easy flat jog recovery between each. Each hill should be 9:00 pace and 8% incline. This is a MaxV02 workout meaning it should be very hard - that is why the recovery is longer and slower. So speed up (leave the hill at 8%) if you are able for the last few hills.

Normal warmup/cool-down which you could do outside or on the TM.

This was a great workout and I did them at 7:45 m/m pace, but as I've said before, based on my set-up, I think the incline is off. Oh, well, I might have to start increasing or remove the cushion.

Run 2: Flat tempo run. Normal warm-up/strides/workout/cool-down. Workout is 30:00 flat tempo run, at 7:30 pace.

Good run, I did the strides, these were my splits for the whole thing:

Mile 1: 10:42 m/m
Mile 2: 10:02 m/m
Mile 3: 9:22 m/m
Mile 4: 9:09 m/m
Mile 5: 7:48 m/m
Mile 6: 7:39 m/m
Mile 7: 7:48 m/m
MIle .57: 7:55 m/m

Not exaclty the middle 30 min, but I tried.

Morning Run with Nicol

Start with a good climb to Nicol's house to pick her up, then off we go on a flat run.

Short, outdoor walk with Lina.

Incline walk: 12% for 30 min in the middle.