End of season block Day 22

Monday 3rd of September

Morning weight: 75.5
Morning pulse: 38

AM
*30 min very easy running (~5K).
*5x 100 m easy strides.

PM
*20 min easy running (~4K).
*8x 1 min on / off (around 300 m + per rep) / 100 m jog.
*15 min easy running (~3K).

*Leg better (again) - thigh can take 3K pace, but a risk if going faster.

*Steady pace: ~13K.
*3000 m pace: ~ 2.9K (8x 300, 5x 100)
*Total: ~16K.

End of season block Day 21

Sunday 2nd of September (Kokkola-Turku)

Morning weight: 77 (had a lot to eat the night before)
Morning pulse: ?

AM
*Rest

PM
*Rest

*Travel back to Turku.

Steady pace: 0K
*Total: 0K.

Weekly summary

*Steady pace: ~89K
*Half Marathon pace: ~6K
*10K pace: ~9K
*3000 m pace: ~7.4K
*1500 m pace: ~1.8K

*Total: ~115K

*No enormous milage yet - the weekend with Karl at my grandparents summerhouse. A weekend of unlimitdness.

End of season block Day 20

Saturday 1st of September (Kokkola)

Morning weight: 76
Morning pulse: ?

AM
*12K easy running.
*Massage.

PM
*Rest

*Father worked on the thigh, it is tense but no damage in it.

Steady pace: 12K
*Total: 12K.

End of season block Day 19

Friday 31st of August (Kokkola)

Morning weight: ?
Morning pulse: ?

AM
*Rest

PM
*12K increasing pace - last half in half marathon pace.

*OK.

*Steady pace: ~6K.
*Half marathon pace: ~6K
*Total: ~12K.

End of season block Day 18

Thursday 30th of August (Turku - Kokkola)

Morning weight: 75.5
Morning pulse: 37

AM
*Rest

PM
*9K fast on road (from Pietarsaari to my grandparents summerhouse).

*No time saved. But it was a good run, raced a guy on roller skies and managed to keep him behind.

10K pace: 9K
*Total: 9K.

End of season block Day 17

Wednesday 29th of August

Morning weight: 75.5
Morning pulse: 38

AM
*30 min very easy running (~5K).
*5x 100 m easy strides.

PM
*1:02 easy to fastish running (14K).
*5x 100 m easy strides.

*Easy running to save thigh.

*Steady pace: ~19K.
*1500 m pace: ~1K (5x 100, 5x 100)
*Total: ~20K.

End of season block day 16

Tuesday 28th of August

Morning weight: 75.5
Morning pulse: 38

AM
*30 min very easy running (~5K).
*5x 100 m easy strides.

PM
*Fartlek, the 8.5K loop - but with 3x 1K instead of 1 (which adds 2K distance), and a slow 300 (1500 m pace).

*Did it easy, the 1K:s in 2:55, 2:54, 2:54.

*Steady pace: ~10K.
*3000 m pace: ~4K (1x 600, 1x 400, 3x 1K)
*1500 m pace: ~800 (5x 100, 1x 300)
*Total: ~15K.

End of season block Day 15

Monday 27th of August

Morning weight: 75.5
Morning pulse: 38

AM
*30 min very easy running (~5K).
*5x 100 m easy strides.

PM
*20 min easy running (~4K).
*8x 1 min on / off (around 300 m + per rep) / 100 m jog.
*15 min easy running (~3K).

*Leg better (again) - thigh reported it exists at 3K pace, so no faster than that.

*Steady pace: ~13K.
*3000 m pace: ~ 2.9K (8x 300, 5x 100)
*Total: ~16K.

End of season block Day 14

Sunday 26th of August

Morning weight: 75.5
Morning pulse: 37

AM
Rest.

PM
*1:40 min slow run (20K)
*5x 100 m very slow strides.

*Leg better, but not a runner yet.

*Steady pace: ~20K.
*3000 m pace: ~500 m.
*Total: ~20.5K.

Weekly summary

*Steady pace: ~60.5K
*Half Marathon pace: ~11K
*800 m pace: ~0.7K
*400 m pace: ~0.6K

*Total: ~72K

*The distance total is very small - again. Damage on Monday made rest of the week a slow week.

End of season block Day 13

Saturday 25th of August

Morning weight: 75.5
Morning pulse: 38

AM
Rest.

PM
*1:04 min slow to fastish run (14K).

*Leg better.

*Steady pace: ~14K.
*Total: ~14K.

End of season block Day 12

Friday 24th of August

Morning weight: 75.5
Morning pulse: 38

AM
Rest.

PM
Rest.

*Ok.