Wednesday 23st of May
AM
Rest.
PM
*40 min easy running + fast strides.
*Ok. Fast reps on track tomorrow.
Thursday, May 24, 2007
Sunday 20th of May
AM
*30 min easy running + strides on grass.
PM
-RACE-
National Cross country Champs. 4K.
*45 min warm up with easy running and strides.
*Quit at 2.2K. Never got into race. Don't really know why.
*Now afterwards i hate having quit a race - I won't do it again. It's better to finnish last than quit.
AM
*30 min easy running + strides on grass.
PM
-RACE-
National Cross country Champs. 4K.
*45 min warm up with easy running and strides.
*Quit at 2.2K. Never got into race. Don't really know why.
*Now afterwards i hate having quit a race - I won't do it again. It's better to finnish last than quit.
Friday 19th of May (Kokkola)
AM
Rest.
PM
*20 min easy running + strides.
*2x 10x 200 m / 200 m jog-walk / 18 min ; 29 -30 (most in 29).
*20 min easy running.
*One of the best sessions ever. My foot did not escape behind my back and I stayed on top of my stride all the time. Controlled session. Both father and long distance headcoach of swe.speak federation said this was the best they've ever seen me run.
AM
Rest.
PM
*20 min easy running + strides.
*2x 10x 200 m / 200 m jog-walk / 18 min ; 29 -30 (most in 29).
*20 min easy running.
*One of the best sessions ever. My foot did not escape behind my back and I stayed on top of my stride all the time. Controlled session. Both father and long distance headcoach of swe.speak federation said this was the best they've ever seen me run.
Monday, May 14, 2007
Thursday 10th of May
AM
Rest.
PM
*8.5K loop with 5 reps - now the third rep was double distance (about 1K) but in 3000 m pace instead of 1500 m pace.
*Ok - it felt a bit lumpy and I really felt that i did a longer third rep in the fourth and fifth which are supposed to be fast 800 m style 300:s - they were - but with tired legs.
AM
Rest.
PM
*8.5K loop with 5 reps - now the third rep was double distance (about 1K) but in 3000 m pace instead of 1500 m pace.
*Ok - it felt a bit lumpy and I really felt that i did a longer third rep in the fourth and fifth which are supposed to be fast 800 m style 300:s - they were - but with tired legs.
Tuesday 8th of May
AM
Rest.
PM
*30 min easy running + strides.
*3x 3x 300 m / 100 m jog-walk recovery / long set recovery: 43/46/48 //restart - 15 min break // 45/45/46 // 8 min set recovery // 44/45/46.
*20 min easy running.
*Restarted session after first set: I was going lactate badly and slowing down - the rest of the session was OK but not brilliant - should have had one more day off: I was a bit powerless - first rep was good and then I started slowing down without really noticing it. I seem to be slow to recover from a fast rep - 100 m jog is not enough. The good thing about this is i got to do seven 300:s of 46 or faster, the bad thing is that is about half the volume of what I should be able to manage.
AM
Rest.
PM
*30 min easy running + strides.
*3x 3x 300 m / 100 m jog-walk recovery / long set recovery: 43/46/48 //restart - 15 min break // 45/45/46 // 8 min set recovery // 44/45/46.
*20 min easy running.
*Restarted session after first set: I was going lactate badly and slowing down - the rest of the session was OK but not brilliant - should have had one more day off: I was a bit powerless - first rep was good and then I started slowing down without really noticing it. I seem to be slow to recover from a fast rep - 100 m jog is not enough. The good thing about this is i got to do seven 300:s of 46 or faster, the bad thing is that is about half the volume of what I should be able to manage.
Tuesday, May 08, 2007
Saturday 5th of May (Kokkola)
AM
Rest.
PM
-RACE-
District champs XC
-6 km -
4th in 20:17
*First controlled race ever. Glens sms before start: "Thrust your fitness and don´t be silly." I tried and it worked. Very hard terrain with little running and much climbing and forcing through soft surface. I started slow and managed to overtake people towards the end, instead of vice versa - which has been the story so far - I'm 28 now and this is the first time i ran like this (I am serious - not once have I been the one to beat people in the end of a race - I have always started with the lead and crashed & burned - or succeded in keeping my position, very seldom, though). This was the first real race for the season and I'm glad it started of well.
Thursday 3rd of May
AM
Rest.
PM
*30 min easy running.
*Strides.
*3x 300 m / long rest: 40.5 / 39.9 /39.9.
*LARS (lap around stadium): 4:22.
*30 min easy running.
*+4, windy and drizzle. Not used to run fast - resistance in body to move at high speed - that was the difficult part - it was not that hard work otherwise (because recoveries were about 15 min). Not too bad as a first real speed session on track. Aim was to get all under 40.
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