Sunday the 25th of March

AM
Rest.

PM
*10 min warm up.
*1x 600 m, 2x 400m, 5x 200m.


*Problems with technique, but got sorted out, thanks to Malena photografing me and I could check my stride - awful with foot far in front of me on some of the reps. Last reps on the other hand model examples!

Saturday the 24th of March (Prag)

AM
Rest.

PM
Rest.


*Travel.

Friday 23rd of March

AM
*The 8k loop with 5 reps.

PM
*The 8k loop with 5 reps.


*Calves a bit tired and I'm afraid my hip is not in the position it should be.

Thursday 22nd of March

AM
*8k loop with 5 x reps.

PM
*20 min jog.
*Jumps + running in front of mirror + other coordination training.
*20x 50 m with 50 m jog.
*Long rest. Walking around.
*1x 300 m + 2x 200 m.


*PM session was hard but I think I ran well.

Wednesday 21nd of March

AM
Rest.

PM
Rest.


Needed a day off. Again.

Tuesday 20th of March

AM
*The 8K loop with 5 reps.

PM
*The 8K loop with 5 reps.


*Now feeling a bit tired even if I kept yesterday off to ensure freshness. Legs feel like they've been working - of course it is the work but perhaps also a resistance to the need to change from being marathon legs to being 1500 m legs they are forced to cope with.

Monday 19th of March

AM
Rest.

PM
Rest.


*OK.

Sunday 18th of March

AM
Rest.

PM
*12K loop fast - 43 min.


*Snow storm & hard wind. Not easy conditions, but I think my running is good, or at least better than usual on a thing like this. I don't think I sit down, but on the other hand, I've said this a lot both on this blog and in training reports to Glen and it has turned out that I still sit down too much.

But it feels different now, for what it's worth.

Saturday 17th of March

AM
Rest. Feeling bad from last nights party.

PM
*The 8K loop with 5 reps.


*The last bit it the one that has developed most clearly. I think I now run a rather sharp 300 in the end of this session.

Friday 16th of March

AM
Rest.

PM
*The indoor session again. This time 2x300 3x 250 and 2x 200.


*Speed perhaps a bit slower on one of the 300:s and one of the 250:s, but the 200:s where good.

Thursday 15th of March

AM
Rest.

PM
*The 8K loop with 5 reps.


*A little longer and perhaps a bit faster for each time I do this session. I like it a lot and will keep doing it a lot as it focuses my mind on something specific - and it's also mentaly easy - just out the door and it is fast and fun.

Wednesday 14th of March

AM
Rest.

PM
*The 8K loop with 5 reps.


*Fine.

Tuesday 13th of March

AM
Rest.

PM
*Replica of Saturdays indoor session but with 2x 3oom instead of one (and 2x 250 + 1x 200).


*Not keeping the session short out of tiredness, rather trying to stay as fresh as possible at this early stage in my faster running.

Monday 12th of March

AM
Rest.

PM
*A 12K loop with 7 reps.


*Already feeling better and more comfortable in my running at higher tempo.

Saturday 10th of March.

AM
Rest.

PM
*Meet Glen at trainstation in connection with 30 min run.
*Jumps, running in front of mirror, strenght & coordination training.
*5x ~100 m concentration on running correctly.
*300m in ~1500 m speed, 2x 250m in same speed + 200 m faster.


*Glen said it was the best he has seen me run ever.

Friday 9th of March

AM
*8K slow.

PM
*8K a bit faster.


*Ok.

Thursday 8th of March

AM
Rest.

PM
8K fastish.


*Ok...

Wednesday 7th March

AM
Rest.

PM
*12K in waves.


*Ok but not brilliant. Not tired as last week, which is nice. No watch nor pulse monitor, took myself to stress and kept it a while and then let go, and up again.

Tuesday 6th of March

AM
Rest.

PM
*25 min easy running.
*Easy strides.
*Test: 3 min on / 1 min off, starting from pulse 125 and climbing 5 beats per "rep" to 185.

Result
intended actual avg./high distance covered recovery avg/low

TODAY LAST TIME [8th OF JAN] DIFFERENCE
goal avg/high covered avg/low goal avg/high covered avg/low
"125" 130/131 410m 124/123 "125" 121/129 520m 108/90 110m
"130" 130/134 430m 129/119 "130" 132/135 530m 118/101 100m
"135" 133/139 450m 132/122 "135" 132/136 560m 120/106 110m
"140" 138/145 490m 138/145 "140" 137/145 610m 128/111 120m
"145" 142/148 525m 140/130 "145" 141/147 640m 131/114 115m
"150" 147/154 555m 147/137 "150" 150/152 670m 135/116 115m
"155" 155/160 620m 151/137 "155" 151/158 700m 137/118 80m
"160" 159/162 650m 154/145 "160" 156/163 750m 144/124 100m
"165" 164/170 690m 161/154 "165" 160/166 780m 152/131 90m
"170" 172/172 770m 166/152 "170" 166/174 840m 156/134 70m
"175" 174/182 820m 174/156 "175" 172/179 900m 163/135 80m
"180" 176/175 920m 177/162 "180" 175/185 925m 166/142 5m
"185" 185/190 900m (hindered) "185" 178/189 950m 50m
2 min standstill: 160/119. 2 min standstill: 142/104.

*20 min easy running.


*Shows in very clearly how much this sickness has messed with my fatburning, look especially at distances covered and recoveries. However the anarobic side, or higher end sugarburning is not that much off compared to last time. At the "180" (the intendended avg.) I'm 5 meter of in distance which is too fine a measurement to say if it means anything. At the "185" I was hindered by kids running on the track and had to pick up speed from almost zero three times. Still avg. pulse got up to 185 and max up to 190.

But it did not feel that bad, just odd. Not weak like I've been so far, it is of course sickness but it might also be the fatburning has not recalibrated after South Africa.

Monday 5th of March

AM
Rest.

PM
Rest.


*Got to do something about this tiredness - still worried i might be sickness lingering.

Sunday 4th of March

AM
*Rest.

PM
*1h 10 min easy running ~15K.


*Tired.

Saturday 3rd of March

AM
Rest.

PM
*15K various speeds. No watch.


*Weak & worried. Why am I feeling so tired? I ahve been eating right and I have been drinking lot's (not talking about beer). Head feels heavy after 3K and I fall asleap when I come home.

Friday 2nd of March

AM
Rest.

PM
*10K "fastish". No watch.


*Glen asked me to do 59/21 indoors from 125 to 175 but my workday was too long and I still have too much stuff coming out of my system to run indoors (need to spit all the time). Better today but I am still weak. This worries me a bit.

Thursday 1st of March

AM
Rest.

PM
*Another 15K in 1:30 speed.


*Better than yesterday but still awfully weak.

Wednesday 28th of February

AM
*Rest.

PM
*1h 35 min very slow 15K.


*Weak. Worried I still got something lingering.

Tuesday 27th of February

AM
*40 min slow runwalk.

PM
*50 min ~ 8K slow running.


*Weak - like I hadn't been running for a year. Walk in the end of eveningrun also.

Monday 26th of February

AM
*Rest.

PM
*2h 30 min walk.


*Weak & coughing but no fever. Lot's of stuff in lungs & troat that needs to get out.

Thursday 15th of February to Sunday 25th of February

Sickness. High fever & somekind of bachteria in troat. Antibiotics. Very tired & irritated.

Wedneday 14th of February

AM
*Rest.

PM
*Rest.


*Soar troat.

Tuesday 13th of February (Turku)

AM
*40 min easy running + strides.
*20 min circuits.

PM
*40 min easy running.


*Felt OK in the morning but weak in the evening.