Sunday 13th of August

AM
*15 min easy running + some strides.
*3x [50 m steady / 150 m fast / 200 m steady / 300 m aiming for 45 / 500 m steady] with no recovery (this is = 3x 1200 m and both the 1200 m:s are time as well as the total 3600 m).
*10 min easy running.

*The 300:s were 45 / 46 / 47, the 1200 m were 4:22 / 4:41 / 4:24 = 13:27 for 3600 m.
*The second 1200 was slow especially in the 500 m steady bit.
*This was the first time I did this and routine will change it - once I get the picture of how to do it and what it is supposed to feel like. When I warmed down I realized I usually back of (I give up) after my aerobic system has stretched itself enough for me to feel uncomfortable. I never let the anaerobic system in for work -- which is why it hasn't developed - it hasn't had much of a chance.
*I have, of course, experienced lactate this summer, but not enough to get my legs go spagetti, which means, I believe, that I haven't done a proper hard middle distance session in these 2½ years.
*Why? Am I stupid or just that incapable of pushing myself? Well, both options are of course possible - but I believe, or at least I'd like to believe, that my aerobic system is so much stronger than before and that it stretches way beyond what I'm used to - so that I have mistaken lactate for hard aerobic stress on and just above lactate threshold.
*But the bad news is still - I haven't done much with my anaerobic system - which is good to know - and if one wants to see the positive side of this: there is an almost unexplored & undeveloped side of me that is waiting to be brought into action. If I just get my head around the fact that I have to do tons of really awful sessions before I get this working.


PM
*20 min easy running + some strides.
*3x [50 m steady / 150 m fast / 200 m steady / 300 m aiming for 45 / 500 m steady] with no recovery (this is = 3x 1200 m and both the 1200 m:s are time as well as the total 3600 m).
*10 min easy running.


*The 300:s were 45 / 48 / 47, the 1200 m were 4:01 / 4:13 / 4:16 = 12:30 for 3600 m.
*I tried my best to get into lactate this time and did the first fast 150 in 17.8 - the 300:s were a struggle. This evenings discovery was that after my aerobic system has stretched itself I can still save myslef from hard lactate by going for power - this keeps me going the last part of the 300:s - but then there actually is lactate in my legs when I try to steadyrun the 500.
*57secs faster than in the morning.