Sunday 7th of January (Helsinki-Turku)
AM
*Morning pulse: ?
*Rest.
PM
*1h 50 min easy running (~22K), avg.142.
*Strides.
*OK. Foot a bit numb but okay.
Tuesday, January 09, 2007
Thursday 4th of January (Turku)
AM
*Morning pulse: 37.
*~40 min easy running (~8K), avg.140.
*Strides.
PM
*1h 51 min easy running (~22K), avg. 139.
*OK.
*Bosse Hellsten arrived in the evening which resulted in heavy drinking and talking at our dinnertable until 7 AM. Not exactly what a runner needs, but exactly what I needed.
AM
*Morning pulse: 37.
*~40 min easy running (~8K), avg.140.
*Strides.
PM
*1h 51 min easy running (~22K), avg. 139.
*OK.
*Bosse Hellsten arrived in the evening which resulted in heavy drinking and talking at our dinnertable until 7 AM. Not exactly what a runner needs, but exactly what I needed.
Wednesday 3rd of January
AM
*Morning pulse: 38.
*~40 min easy running (~8K), avg 139.
PM
*10 min easy running (~2K)
*~8K at 170 (real avg. 174); 31:24.
*Fun, but time was slow, and pulse escaped higher than intended. I followed pulse (170) more closely in the end and let my speed drop with it. I did not have to press myself but there is something missing. Right foot not sore, but a bit numb.
AM
*Morning pulse: 38.
*~40 min easy running (~8K), avg 139.
PM
*10 min easy running (~2K)
*~8K at 170 (real avg. 174); 31:24.
*Fun, but time was slow, and pulse escaped higher than intended. I followed pulse (170) more closely in the end and let my speed drop with it. I did not have to press myself but there is something missing. Right foot not sore, but a bit numb.
Thursday, January 04, 2007
Friday 29th of December
AM
*Rest.
PM
*20 min easy running.
*3x (600 m / 30 sec + 300 m) / 1 min outdoor.
*10 min jog.
*40x 100 m with 20 m rolling after finishline, turnaround, jog 20 m and go again (a 3o sec recovery); first 10 reps in 16.5 to 15.5, the following 30 going from 15.5 down to 14.3.
*Massage of very sore right foot.
*Not flying nor bounce but OK. All reps with Tommy who was faster the 5 last reps. A tendon on the inside of my foot is very sore - father gave it his tender care but must be careful for a couple of days.
AM
*Rest.
PM
*20 min easy running.
*3x (600 m / 30 sec + 300 m) / 1 min outdoor.
*10 min jog.
*40x 100 m with 20 m rolling after finishline, turnaround, jog 20 m and go again (a 3o sec recovery); first 10 reps in 16.5 to 15.5, the following 30 going from 15.5 down to 14.3.
*Massage of very sore right foot.
*Not flying nor bounce but OK. All reps with Tommy who was faster the 5 last reps. A tendon on the inside of my foot is very sore - father gave it his tender care but must be careful for a couple of days.
Wednesday 27th of December
AM
*30 min easy running.
*Strides.
*3x 5x 300 m in 49-51 sec / 40 - 60 sec recovery (100 m jog).
*5 min jog.
*4x 150 m in 21 - 19 / 250 m walk / jog recovery.
*20 min easy running.
PM
Rest.
*Felt like shit. The intention was running them all as one set - but after 4 I felt lactate building real bad - it might have to do with very short recoveries - Tommy running them 100 m jogs fast, but more likely it had to do with recovering from the flu (my breathing was very taxed all the time). No bounce either. Max pulse was 186 and 2 min standstill 117.
AM
*30 min easy running.
*Strides.
*3x 5x 300 m in 49-51 sec / 40 - 60 sec recovery (100 m jog).
*5 min jog.
*4x 150 m in 21 - 19 / 250 m walk / jog recovery.
*20 min easy running.
PM
Rest.
*Felt like shit. The intention was running them all as one set - but after 4 I felt lactate building real bad - it might have to do with very short recoveries - Tommy running them 100 m jogs fast, but more likely it had to do with recovering from the flu (my breathing was very taxed all the time). No bounce either. Max pulse was 186 and 2 min standstill 117.
Thurday 21st of December
AM
*40 min slow running, avg. 139 + strides.
PM
*30 min easy running.
*Strides.
*2x 5x 200 m / 2 min jog / 15 min. All in 28.8 - to 27.8 (which is not that bad inside Kupittaa - because of the 170 m track and the bends).
*Circuits.
*20 min easy running.
*I don't know what exactly this was - not max speed nor a big volume - I just knew I had to do this to feel where I am - it's ages since I've done something that feels like race pace on track. I did not have to fight seriously and they became easier as I did them. But still feels very hard to go fast - energy drains quickly.
AM
*40 min slow running, avg. 139 + strides.
PM
*30 min easy running.
*Strides.
*2x 5x 200 m / 2 min jog / 15 min. All in 28.8 - to 27.8 (which is not that bad inside Kupittaa - because of the 170 m track and the bends).
*Circuits.
*20 min easy running.
*I don't know what exactly this was - not max speed nor a big volume - I just knew I had to do this to feel where I am - it's ages since I've done something that feels like race pace on track. I did not have to fight seriously and they became easier as I did them. But still feels very hard to go fast - energy drains quickly.
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