End of season block Day 3

Wednesday 15th of August

Morning weight: 75.5
Morning pulse: 37

AM
Rest.

PM
*+20C.
*15 min fastish running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*150 m (?) / 40 sec rec. / 200 m (27.5) / 40 sec recovery / 150 m (20.1) / 40 sec recovery / 200 m (29.1) in spikes on track (the 200:s with Magnificent Rachid.
*3x Death runs in spikes, on the gravel above stadium - into hill in far corner (200 m corner) until cannot continue at fast pace. 46 / 48 / 48 sec. Jog - walk recovery back to start. (Start from 7th flagpost in 300 m corner).
*10 min recovery.
*Intended to do 3x 300 again: did not work - calves cramped after 5 strides.
*10 min jog.
*10 min (2.5K) racing Malena (who rode her bicycle) home.


*The 150/200/150/200 was a spur of the moment - I did a fast 150 as a warm up, saw Rachid doing his 2 min jog recovery (he did 200:s) and took of with him on his 200 - then, while he jogged i ran a 150, and waited for him again.
*The Death runs: legs felt "drier" as if they lacked elasticity and fluids - the pace was same as yesterday but I felt clearly tired in thighs - even if I wasn't low on energy like yesterday.
*Tomorrow rest, Friday 5x 300 and Saturday 400:s.

*Steady pace: ~3K
*5000 m pace: ~2.5K
*1500 m pace: ~500m (5x 100)
*800 m pace: ~1600m (2x 150, 2x 200, 3x300)
*Total: ~7K