Saturday 18th of August
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*+20C.
*15 min fastish running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*2x 150 m (20.2 / 19.5) in spikes on track (walkback recovery).
*10 min barefoot running on grass.
*5x 400 (60/62/62/63/61) with 400 m jog/walk recovery (around 4:30 to 5 min).
*15 min (2.5K) slow running home.
*This pace is about what I can do without going lactate: It is cruising and the feel is 1500 (it is faster but the effort is 1500, not 800) - the last 200 is always difficult. On the last one I went for strenght on the final half and the running changes quite dramaticly - lactate levels also. This sort of effort doesnt produce the throw-up effect - it is more a feeling of relentlessness.
*Steady pace: ~6K
*1500 m pace: ~2500m (5x 100, 5x 400)
*800 m pace: ~300m (2x 150)
*Total: ~8K
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