Wednesday the 16th of August

AM
Rest.

PM
*30 min easy running.
*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).
*30 min easy running.

*Hard massage.


*I did this with Jani Hautala who did 2x 1200 - he is a 3:47 guy who did this as a final hard session before the Nordic Championships.
*The 300:s were: 45/ 48 / 48 (second 150 killed me).
*The 1200:s were: 3:46 / 4:04 / 4:03 (recovered well during the last 500 m).
*The second 150 was so hard it was almost impossible to change rhythm from 200 steady into 300 m fast. The last 150 & 300 were better.
*Total improvement since first 150/300 session on Sunday: 1:34.

*The massage was hard but it didn't hurt much at all which must mean that at least structurally/my muscles can take much more training.