Monday 16th of July
AM
Rest.
PM
*Massage.
*Pain threshold session. Nothing is broken. A protective cramp that won't go away very soon. Ice and massage helps. This is bad for motivation right now.
Thursday, July 19, 2007
Saturday 7th of July
AM
*30 min easy running + strides (and a 200 in 29).
PM
-RACE-
Warm up with good fast reps.
*First leg of 4x800m. RAn well in 400 m and then nothing. Perhaps 2:04. I don't know. Very disappointed. Almost unable to talk, even if we got bronze, but that was despite of me. Very hard to motivate myself now.
AM
*30 min easy running + strides (and a 200 in 29).
PM
-RACE-
Warm up with good fast reps.
*First leg of 4x800m. RAn well in 400 m and then nothing. Perhaps 2:04. I don't know. Very disappointed. Almost unable to talk, even if we got bronze, but that was despite of me. Very hard to motivate myself now.
Wednesday 4th of July
AM
*25 min easy running + strides.
PM
*The 8.5 K loop.
*Today a lot better, even if the "1K" was 10 sec slower (2:55) - today was with 45 sec recoveriesand no restart. My stride was different & everything was sharper and easier. The morning run, I think, might make a difference, as well as doing the same session yesterday.
AM
*25 min easy running + strides.
PM
*The 8.5 K loop.
*Today a lot better, even if the "1K" was 10 sec slower (2:55) - today was with 45 sec recoveriesand no restart. My stride was different & everything was sharper and easier. The morning run, I think, might make a difference, as well as doing the same session yesterday.
Tuesday 3rd of July
AM
Rest.
PM
*The 8.5K loop - very hard.
*Awful session; 50 m recoveries on 4 first reps - which took me up to the long straight, where 3rd rep otherwise use to start - there In had to restart to keep pace from dropping to creeping. Jogged 3 min and did the "1K straight" (perhaps 900 m in reality) in 2:45 which equals my best. The the sharp uphill in 47 (43 last time), then some easy strides. Very weak now. Just a small pain in hamstring on firstreps and on the sharp rep uphill (I did not go for full speed - team will kill me if I'm not 100% on Saturday).
AM
Rest.
PM
*The 8.5K loop - very hard.
*Awful session; 50 m recoveries on 4 first reps - which took me up to the long straight, where 3rd rep otherwise use to start - there In had to restart to keep pace from dropping to creeping. Jogged 3 min and did the "1K straight" (perhaps 900 m in reality) in 2:45 which equals my best. The the sharp uphill in 47 (43 last time), then some easy strides. Very weak now. Just a small pain in hamstring on firstreps and on the sharp rep uphill (I did not go for full speed - team will kill me if I'm not 100% on Saturday).
Tuesday, July 03, 2007
Sunday 1st of July (Turku)
AM
*30 min easy running + strides.
*3x 300; 41 / 41 / 42 // 5 min rec.
*25 min easy running
PM
*Rest.
*The intention was to do 5x 300 full speed - but my hamstring was sore and tense, father says from a lock in the lower back. I ran these without aggression and I thought they where OK, if not brilliant. Father thinks first 150 looks OK, but second is worthless - that "something happens" when I come out of the bend. What happens is lactate (and I souppose it got to show somehow) and I try to run relaxed with that, but it doesn't work very well. It would look different if I fought it more - now I'm trying to cruise with it - because going for strenght would mean a risk of damaging hamstring.
AM
*30 min easy running + strides.
*3x 300; 41 / 41 / 42 // 5 min rec.
*25 min easy running
PM
*Rest.
*The intention was to do 5x 300 full speed - but my hamstring was sore and tense, father says from a lock in the lower back. I ran these without aggression and I thought they where OK, if not brilliant. Father thinks first 150 looks OK, but second is worthless - that "something happens" when I come out of the bend. What happens is lactate (and I souppose it got to show somehow) and I try to run relaxed with that, but it doesn't work very well. It would look different if I fought it more - now I'm trying to cruise with it - because going for strenght would mean a risk of damaging hamstring.
Thursday 28th of June
AM
*25 min fastish running + strides.
PM
*20 min fastish running + strides.
*4x 3x 200 aiming at sub 30 and 200 m running recovery (1 minute time to get to start again) and 10 min set recoverys - this session with Rachid (who did 2 sets). 1st set: 27 / 28 / 29. 2nd set: 27 / 29 / 30. 3rd set: 27 / 28 / 29. 4th set: 28 / 28 / 28.
*30 min easy running.
*Good session. Not high lacatate but "crusing lactate". Mentally easy to keep it in sets of 3. Perhaps sets of 4 next time.
AM
*25 min fastish running + strides.
PM
*20 min fastish running + strides.
*4x 3x 200 aiming at sub 30 and 200 m running recovery (1 minute time to get to start again) and 10 min set recoverys - this session with Rachid (who did 2 sets). 1st set: 27 / 28 / 29. 2nd set: 27 / 29 / 30. 3rd set: 27 / 28 / 29. 4th set: 28 / 28 / 28.
*30 min easy running.
*Good session. Not high lacatate but "crusing lactate". Mentally easy to keep it in sets of 3. Perhaps sets of 4 next time.
Sunday 24th of June (Kokkola)
AM
*20 min easy running.
*(Glens grass session);
2x 1200 in 3K to 5K speed / 5 min rec; 3:39 / 3:40. // 15 min
2x approx 600 in 1500 pace / walkback rec; 1:27 / 1:27 // 15 min
2x approx 350 m in 800 pace / walkback rec; 48 / 48 // 15 min
2x approx 230 m in 400 pace / walkback rec; 28 / 29
*20 min jog.
PM
*Rest
*I did EVERY rep (except second of 1200 and the 400 pace reps [where i lost 1 - 2 secs]) at same speed as Mikael Bergdahl and faster than Tommy did. Where the fuck is 12 secs on 800? (Tommy just did 1:49.4). Very good session, anyway.
AM
*20 min easy running.
*(Glens grass session);
2x 1200 in 3K to 5K speed / 5 min rec; 3:39 / 3:40. // 15 min
2x approx 600 in 1500 pace / walkback rec; 1:27 / 1:27 // 15 min
2x approx 350 m in 800 pace / walkback rec; 48 / 48 // 15 min
2x approx 230 m in 400 pace / walkback rec; 28 / 29
*20 min jog.
PM
*Rest
*I did EVERY rep (except second of 1200 and the 400 pace reps [where i lost 1 - 2 secs]) at same speed as Mikael Bergdahl and faster than Tommy did. Where the fuck is 12 secs on 800? (Tommy just did 1:49.4). Very good session, anyway.
Thursday 21st of June (Kokkola)
AM
Rest.
PM
*25 min easy running + fast strides on grass.
*2x 4x 200 m / 30 sec rep recovery and 15 min set recovery; 27.6 / 28.3 / 29.3 / 29.3 /// 27.6 / 28.7 /29.5 / 28.3.
*15 min easy running.
*Aggressive running - somehow I improved on the second set - could really dig into myself on the 4th rep of second set. This was OK - an improvement over Saturdays session.
AM
Rest.
PM
*25 min easy running + fast strides on grass.
*2x 4x 200 m / 30 sec rep recovery and 15 min set recovery; 27.6 / 28.3 / 29.3 / 29.3 /// 27.6 / 28.7 /29.5 / 28.3.
*15 min easy running.
*Aggressive running - somehow I improved on the second set - could really dig into myself on the 4th rep of second set. This was OK - an improvement over Saturdays session.
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