End of season block Day 2

Tuesday 14th of August (Turku)

Morning weight: 76 kg.
Morning pulse: ?

AM
+23C
*15 min fastish running (2.5K) to the track + stretching.
*50x sit-ups, 2x 25x press-ups.
*6x 100 m barefooted on grass (walkback recovery).
*15 min (2.5K) fastish running home.

PM
+20C, rain.
*20 min slow running (2.5K) to the track + stretching.
*4x 150 m (? / ? / 19.8 / 19.5) 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. 48 / 48 / 46 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 after first five meters.
*20 min (2.5K) slow running home.
*50x press-ups.


*The death runs a bit faster and a bit farther out than yesterday - these reps really get into the calves (thighs also). When home i felt drained/low on energy.

*Steady pace: ~10K
*1500 m pace: ~600m (6x 100)
*800 m pace: ~1500m (4x 150, 3x300)
*Total: ~12K