End of season block Day 1

Monday 13th of August (Turku)

Morning weight: 77 kg (The wedding of two friends in the weekend…)
Morning pulse: ?

AM
+23C
*14K (alt.1); 55:30; 25:37 easy running (to a fixed spot), 29:23 at half marathon pace.
*50x sit-ups; 2x 25x press-ups.

PM
+25C
*15 min fastish running (2.5K) to the track + stretching.
*2x 100 m fast barefooted on grass (walkback recovery).
*2x 150 m (20.1 / 19.3) in spikes on track (walkback recovery).
*3x Death runs in spikes, on the gravel above stadium - into hill in far corner (200 m corner) until cannot continue at fast pace. 43 / 44 / 48 sec. Jog - walk recovery back to start. (Start from 7th flagpost in 300 m corner).
*10 min recovery.
*Intended to do 3x 300 in 44-45, did not work: calves cramped - first at 100 m, then at 50. Then I quit.
*10 - 15 min (2.5K) fast running home (competing with bicycling Malena).


*The death runs were (naturally) Glen's idea "Go to the track and kill yourself and report back" - the first one was a shock: after a full speed ~150 on the gravel the hill produced enormous lactate in 5 seconds. Very hard to keep going up the hill - but I know I will get better at this and actually make it to the flat bits on top of the hill once i got two or three more of these sessions done. This heavy lactate and fighting bit has been missing from my training - there has been spells of it, but this session is guaranteed to force me to fight - as long as I make sure I run the first 150 on the flat bit fast enough.

*Steady pace: ~10.5K
*Half marathon pace: ~8.5K
*800 m pace: ~1400m (2x 100, 2x 150, 3x300)
*Total: ~20K