Wednesday 23rd of August

AM
Rest.

PM
*20 min easy running.
*Coordination exercises.
*Strides.
*2x 4x 200 m with 30 sec rest and 8 min set rest.
*15 min easy running.
*4x 100 m on grass.

*Busy day. The 200 m session should have been 3x 4x and will be so next time. Anyway - a positive session - the first set was 28/29/28/28 and the second was 27/29/29/29.
*Trough the winter, or at least early in the spring I need to start doing sessions were I have to get on top of my aerobic capability - I tend to stay below lactate when my attitude is not fixed on fighting it - I noticed it on this session - I got on top of it and got that good fighting feeling - not the "I-fade-and-I-wait-for-the-rep-to-be-over" feeling.
*In the steep hill runs I've got this right - the reps are short and the steepness calls for aggressive running - that has been missing from almost all my running this summer.