Tuesday 7th of August
AM
Rest
PM
*20 min easy-fastish running.
*3x400; 58/58/59, 5 mins recovery.
*20 min easy running.
*Amazing how difficult it can be.
Tuesday, August 14, 2007
Monday 6th of August
AM
Rest.
PM
*20 min easy-fastish running + strides.
*1x 400 in 58, then 2x 150 slow / 5 min recovery.
*20 min easy running.
*The intention was to run 3x400 in 57/8 but after the first one, which went easily in 58, it was impossible to run more than 150 m. Like a knock out, someone turning of power - I could have made 400s in 75, but that was not the point of the session.
AM
Rest.
PM
*20 min easy-fastish running + strides.
*1x 400 in 58, then 2x 150 slow / 5 min recovery.
*20 min easy running.
*The intention was to run 3x400 in 57/8 but after the first one, which went easily in 58, it was impossible to run more than 150 m. Like a knock out, someone turning of power - I could have made 400s in 75, but that was not the point of the session.
Monday, August 13, 2007
Thursday, July 19, 2007
Saturday 7th of July
AM
*30 min easy running + strides (and a 200 in 29).
PM
-RACE-
Warm up with good fast reps.
*First leg of 4x800m. RAn well in 400 m and then nothing. Perhaps 2:04. I don't know. Very disappointed. Almost unable to talk, even if we got bronze, but that was despite of me. Very hard to motivate myself now.
AM
*30 min easy running + strides (and a 200 in 29).
PM
-RACE-
Warm up with good fast reps.
*First leg of 4x800m. RAn well in 400 m and then nothing. Perhaps 2:04. I don't know. Very disappointed. Almost unable to talk, even if we got bronze, but that was despite of me. Very hard to motivate myself now.
Wednesday 4th of July
AM
*25 min easy running + strides.
PM
*The 8.5 K loop.
*Today a lot better, even if the "1K" was 10 sec slower (2:55) - today was with 45 sec recoveriesand no restart. My stride was different & everything was sharper and easier. The morning run, I think, might make a difference, as well as doing the same session yesterday.
AM
*25 min easy running + strides.
PM
*The 8.5 K loop.
*Today a lot better, even if the "1K" was 10 sec slower (2:55) - today was with 45 sec recoveriesand no restart. My stride was different & everything was sharper and easier. The morning run, I think, might make a difference, as well as doing the same session yesterday.
Tuesday 3rd of July
AM
Rest.
PM
*The 8.5K loop - very hard.
*Awful session; 50 m recoveries on 4 first reps - which took me up to the long straight, where 3rd rep otherwise use to start - there In had to restart to keep pace from dropping to creeping. Jogged 3 min and did the "1K straight" (perhaps 900 m in reality) in 2:45 which equals my best. The the sharp uphill in 47 (43 last time), then some easy strides. Very weak now. Just a small pain in hamstring on firstreps and on the sharp rep uphill (I did not go for full speed - team will kill me if I'm not 100% on Saturday).
AM
Rest.
PM
*The 8.5K loop - very hard.
*Awful session; 50 m recoveries on 4 first reps - which took me up to the long straight, where 3rd rep otherwise use to start - there In had to restart to keep pace from dropping to creeping. Jogged 3 min and did the "1K straight" (perhaps 900 m in reality) in 2:45 which equals my best. The the sharp uphill in 47 (43 last time), then some easy strides. Very weak now. Just a small pain in hamstring on firstreps and on the sharp rep uphill (I did not go for full speed - team will kill me if I'm not 100% on Saturday).
Tuesday, July 03, 2007
Sunday 1st of July (Turku)
AM
*30 min easy running + strides.
*3x 300; 41 / 41 / 42 // 5 min rec.
*25 min easy running
PM
*Rest.
*The intention was to do 5x 300 full speed - but my hamstring was sore and tense, father says from a lock in the lower back. I ran these without aggression and I thought they where OK, if not brilliant. Father thinks first 150 looks OK, but second is worthless - that "something happens" when I come out of the bend. What happens is lactate (and I souppose it got to show somehow) and I try to run relaxed with that, but it doesn't work very well. It would look different if I fought it more - now I'm trying to cruise with it - because going for strenght would mean a risk of damaging hamstring.
AM
*30 min easy running + strides.
*3x 300; 41 / 41 / 42 // 5 min rec.
*25 min easy running
PM
*Rest.
*The intention was to do 5x 300 full speed - but my hamstring was sore and tense, father says from a lock in the lower back. I ran these without aggression and I thought they where OK, if not brilliant. Father thinks first 150 looks OK, but second is worthless - that "something happens" when I come out of the bend. What happens is lactate (and I souppose it got to show somehow) and I try to run relaxed with that, but it doesn't work very well. It would look different if I fought it more - now I'm trying to cruise with it - because going for strenght would mean a risk of damaging hamstring.
Thursday 28th of June
AM
*25 min fastish running + strides.
PM
*20 min fastish running + strides.
*4x 3x 200 aiming at sub 30 and 200 m running recovery (1 minute time to get to start again) and 10 min set recoverys - this session with Rachid (who did 2 sets). 1st set: 27 / 28 / 29. 2nd set: 27 / 29 / 30. 3rd set: 27 / 28 / 29. 4th set: 28 / 28 / 28.
*30 min easy running.
*Good session. Not high lacatate but "crusing lactate". Mentally easy to keep it in sets of 3. Perhaps sets of 4 next time.
AM
*25 min fastish running + strides.
PM
*20 min fastish running + strides.
*4x 3x 200 aiming at sub 30 and 200 m running recovery (1 minute time to get to start again) and 10 min set recoverys - this session with Rachid (who did 2 sets). 1st set: 27 / 28 / 29. 2nd set: 27 / 29 / 30. 3rd set: 27 / 28 / 29. 4th set: 28 / 28 / 28.
*30 min easy running.
*Good session. Not high lacatate but "crusing lactate". Mentally easy to keep it in sets of 3. Perhaps sets of 4 next time.
Sunday 24th of June (Kokkola)
AM
*20 min easy running.
*(Glens grass session);
2x 1200 in 3K to 5K speed / 5 min rec; 3:39 / 3:40. // 15 min
2x approx 600 in 1500 pace / walkback rec; 1:27 / 1:27 // 15 min
2x approx 350 m in 800 pace / walkback rec; 48 / 48 // 15 min
2x approx 230 m in 400 pace / walkback rec; 28 / 29
*20 min jog.
PM
*Rest
*I did EVERY rep (except second of 1200 and the 400 pace reps [where i lost 1 - 2 secs]) at same speed as Mikael Bergdahl and faster than Tommy did. Where the fuck is 12 secs on 800? (Tommy just did 1:49.4). Very good session, anyway.
AM
*20 min easy running.
*(Glens grass session);
2x 1200 in 3K to 5K speed / 5 min rec; 3:39 / 3:40. // 15 min
2x approx 600 in 1500 pace / walkback rec; 1:27 / 1:27 // 15 min
2x approx 350 m in 800 pace / walkback rec; 48 / 48 // 15 min
2x approx 230 m in 400 pace / walkback rec; 28 / 29
*20 min jog.
PM
*Rest
*I did EVERY rep (except second of 1200 and the 400 pace reps [where i lost 1 - 2 secs]) at same speed as Mikael Bergdahl and faster than Tommy did. Where the fuck is 12 secs on 800? (Tommy just did 1:49.4). Very good session, anyway.
Thursday 21st of June (Kokkola)
AM
Rest.
PM
*25 min easy running + fast strides on grass.
*2x 4x 200 m / 30 sec rep recovery and 15 min set recovery; 27.6 / 28.3 / 29.3 / 29.3 /// 27.6 / 28.7 /29.5 / 28.3.
*15 min easy running.
*Aggressive running - somehow I improved on the second set - could really dig into myself on the 4th rep of second set. This was OK - an improvement over Saturdays session.
AM
Rest.
PM
*25 min easy running + fast strides on grass.
*2x 4x 200 m / 30 sec rep recovery and 15 min set recovery; 27.6 / 28.3 / 29.3 / 29.3 /// 27.6 / 28.7 /29.5 / 28.3.
*15 min easy running.
*Aggressive running - somehow I improved on the second set - could really dig into myself on the 4th rep of second set. This was OK - an improvement over Saturdays session.
Wednesday, June 27, 2007
Friday 15th of June (Kokkola)
AM
Rest.
PM
*15 min easy running + strides.
*9x 400 m 4-6 min recovery; 58/61/63/63/64/63/67/63/61.
*10 min easy running.
*No good at being effective at cruising speed. Glen was the watching and not too impressed by what he saw. Except last one - where i tried to use some strenght in the last 200 and that paid of in much better running.
AM
Rest.
PM
*15 min easy running + strides.
*9x 400 m 4-6 min recovery; 58/61/63/63/64/63/67/63/61.
*10 min easy running.
*No good at being effective at cruising speed. Glen was the watching and not too impressed by what he saw. Except last one - where i tried to use some strenght in the last 200 and that paid of in much better running.
Monday 11th of June
AM
Rest.
PM
*20 min easy running.
*Lap around stadium: 4:11.
*10x 100 m strides on grass.
*15 min fastish running.
*Clearly better than before and the 4:11 came with about same effort as the earlier 4:13 but now lungs and whole body "easier to dig into" - theres more stuff available at than before.
AM
Rest.
PM
*20 min easy running.
*Lap around stadium: 4:11.
*10x 100 m strides on grass.
*15 min fastish running.
*Clearly better than before and the 4:11 came with about same effort as the earlier 4:13 but now lungs and whole body "easier to dig into" - theres more stuff available at than before.
Monday, June 18, 2007
Running through the first bend on the third rep - the 400 m.
Saturday 9th of June
AM
*Rest.
PM
*30 min easy running + strides.
*500 m; 68 seconds (NEW PB!) / 15 min / 200 m; 24.4 (best 200 in 8 - 10 years!) / 15 min / 400 m; 54.2 (ok result this far in the session) / 15 min / 300 m; 38.4 (NEW PB!).
*30 min easy running.
*BEST SESSION EVER. Whole new level of results. Glen said: "Nothing else might come out of this summer but this shows we've been doing the right things." I agree. I feel like a champion.
Wednesday 6th of June (Turku)
AM
*25 min easy running + strides.
PM
- RACE -
800 m: 2:03.(?)
*Long warm-up.
*5x 200 m walkback recovery afterwards. Very easy from 30 to 27 sec.
*15 min easy - fastish running.
*A guy from lane 7 came in at 200 and blocked me. Had to restart from almost standstill. Ran an OK second lap, didn't slow down badly and I could overtake people at home straight. Best feeling in running of the whole year when running home.
Wednesday, June 13, 2007
Monday 4th of June (Kokkola-Turku)
AM
*50 min eay running + strides.
*5x 200 m with long recoveries: 27.5 / 26.5 / 26.2 / 26.1 / 26.2
*10 min easy running.
PM
*Rest.
*Running like I was chopping wood - no rhythm for fast work, confused what to do with arms & legs. Different runner at 29 pace, but it isn't so strange, I haven't done this pace much at all lately.
Thursday 31st of May
AM
Rest.
PM
*8.5K loop with 7 fast bits.
*Long time since a "What?! I'm suddenly invincible run", but today was one. All hard part better than usual. 2nd fast bit up to church (150 m longer than normal), started on 3rd, ran 1:30, quit, because it felt no good, jogged back, started again and run the whole stretch in 2:45 (2:55 last time i did this), recovered real fast, did the full speed uphill bit in 43sec instead of the normal 48, + 2 fast bits more. Pulse, while I was sitting and writing before I went out was 38. This was one of it is all worth it days.
AM
Rest.
PM
*8.5K loop with 7 fast bits.
*Long time since a "What?! I'm suddenly invincible run", but today was one. All hard part better than usual. 2nd fast bit up to church (150 m longer than normal), started on 3rd, ran 1:30, quit, because it felt no good, jogged back, started again and run the whole stretch in 2:45 (2:55 last time i did this), recovered real fast, did the full speed uphill bit in 43sec instead of the normal 48, + 2 fast bits more. Pulse, while I was sitting and writing before I went out was 38. This was one of it is all worth it days.
Wednesday, June 06, 2007
Tuesday 29th of May
AM
Rest.
PM
*30 min easy running + strides.
*7x 400 m / 10 - 4 min recovery (starting from 10, getting shorter as session progressed); 58/58/60/61/60/61/63.
*30 min jog.
*Felt awfull after first 3. VERY hard wind ahead on back straight - had to fight hard to get to 200 under 30 sec. Concentration failed after third - I stopped having a lactate session and instead started having a cruising session, even if recovery times shortened, and even if times did't get that much worse. Next time I do a session like this I need to push harder all the way instead of relaxing into rhytm.
Sunday 27th of May
AM
Rest.
PM
*30 min easy running + strides.
*2x 10x 200 m /jogwalk rec / 10 min (a couple in 30, most in low 29, and 5 or 6 in 28) + 2x 200 m (in 28 & 30).
*20 min easy running.
*Intended to do 300 + 400 + 200 fast, but some soreness in left thigh still lingering. Did 2 sets of 10 x 200 instead and started on a third set but felt sluggish right away so i did not continue. Otherwise this was good running. Very relaxed and easy in 29. One notch better than last friday.
AM
Rest.
PM
*30 min easy running + strides.
*2x 10x 200 m /jogwalk rec / 10 min (a couple in 30, most in low 29, and 5 or 6 in 28) + 2x 200 m (in 28 & 30).
*20 min easy running.
*Intended to do 300 + 400 + 200 fast, but some soreness in left thigh still lingering. Did 2 sets of 10 x 200 instead and started on a third set but felt sluggish right away so i did not continue. Otherwise this was good running. Very relaxed and easy in 29. One notch better than last friday.
Thursday, May 24, 2007
Sunday 20th of May
AM
*30 min easy running + strides on grass.
PM
-RACE-
National Cross country Champs. 4K.
*45 min warm up with easy running and strides.
*Quit at 2.2K. Never got into race. Don't really know why.
*Now afterwards i hate having quit a race - I won't do it again. It's better to finnish last than quit.
AM
*30 min easy running + strides on grass.
PM
-RACE-
National Cross country Champs. 4K.
*45 min warm up with easy running and strides.
*Quit at 2.2K. Never got into race. Don't really know why.
*Now afterwards i hate having quit a race - I won't do it again. It's better to finnish last than quit.
Friday 19th of May (Kokkola)
AM
Rest.
PM
*20 min easy running + strides.
*2x 10x 200 m / 200 m jog-walk / 18 min ; 29 -30 (most in 29).
*20 min easy running.
*One of the best sessions ever. My foot did not escape behind my back and I stayed on top of my stride all the time. Controlled session. Both father and long distance headcoach of swe.speak federation said this was the best they've ever seen me run.
AM
Rest.
PM
*20 min easy running + strides.
*2x 10x 200 m / 200 m jog-walk / 18 min ; 29 -30 (most in 29).
*20 min easy running.
*One of the best sessions ever. My foot did not escape behind my back and I stayed on top of my stride all the time. Controlled session. Both father and long distance headcoach of swe.speak federation said this was the best they've ever seen me run.
Monday, May 14, 2007
Thursday 10th of May
AM
Rest.
PM
*8.5K loop with 5 reps - now the third rep was double distance (about 1K) but in 3000 m pace instead of 1500 m pace.
*Ok - it felt a bit lumpy and I really felt that i did a longer third rep in the fourth and fifth which are supposed to be fast 800 m style 300:s - they were - but with tired legs.
AM
Rest.
PM
*8.5K loop with 5 reps - now the third rep was double distance (about 1K) but in 3000 m pace instead of 1500 m pace.
*Ok - it felt a bit lumpy and I really felt that i did a longer third rep in the fourth and fifth which are supposed to be fast 800 m style 300:s - they were - but with tired legs.
Tuesday 8th of May
AM
Rest.
PM
*30 min easy running + strides.
*3x 3x 300 m / 100 m jog-walk recovery / long set recovery: 43/46/48 //restart - 15 min break // 45/45/46 // 8 min set recovery // 44/45/46.
*20 min easy running.
*Restarted session after first set: I was going lactate badly and slowing down - the rest of the session was OK but not brilliant - should have had one more day off: I was a bit powerless - first rep was good and then I started slowing down without really noticing it. I seem to be slow to recover from a fast rep - 100 m jog is not enough. The good thing about this is i got to do seven 300:s of 46 or faster, the bad thing is that is about half the volume of what I should be able to manage.
AM
Rest.
PM
*30 min easy running + strides.
*3x 3x 300 m / 100 m jog-walk recovery / long set recovery: 43/46/48 //restart - 15 min break // 45/45/46 // 8 min set recovery // 44/45/46.
*20 min easy running.
*Restarted session after first set: I was going lactate badly and slowing down - the rest of the session was OK but not brilliant - should have had one more day off: I was a bit powerless - first rep was good and then I started slowing down without really noticing it. I seem to be slow to recover from a fast rep - 100 m jog is not enough. The good thing about this is i got to do seven 300:s of 46 or faster, the bad thing is that is about half the volume of what I should be able to manage.
Tuesday, May 08, 2007
Saturday 5th of May (Kokkola)
AM
Rest.
PM
-RACE-
District champs XC
-6 km -
4th in 20:17
*First controlled race ever. Glens sms before start: "Thrust your fitness and don´t be silly." I tried and it worked. Very hard terrain with little running and much climbing and forcing through soft surface. I started slow and managed to overtake people towards the end, instead of vice versa - which has been the story so far - I'm 28 now and this is the first time i ran like this (I am serious - not once have I been the one to beat people in the end of a race - I have always started with the lead and crashed & burned - or succeded in keeping my position, very seldom, though). This was the first real race for the season and I'm glad it started of well.
Thursday 3rd of May
AM
Rest.
PM
*30 min easy running.
*Strides.
*3x 300 m / long rest: 40.5 / 39.9 /39.9.
*LARS (lap around stadium): 4:22.
*30 min easy running.
*+4, windy and drizzle. Not used to run fast - resistance in body to move at high speed - that was the difficult part - it was not that hard work otherwise (because recoveries were about 15 min). Not too bad as a first real speed session on track. Aim was to get all under 40.
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