Wednesday 22nd of November
AM
*25 min easy running + strides.
PM
*15 min easy running.
*1h 30 min boxing session with circuits, boxing + medicine ball training.
*15 min easy running.
*Took the morning a bit easier. Runny nose after the boxing. It was Karls first boxing session.
Thursday, November 23, 2006
Tuesday 21st of November
AM
Rest (& Casion Royale press screening - best Bond ever).
PM
*15 min easy running
*Fartlek (with Tommy & Johan Liitiäinen [1:51 last summer] at the Lap Around Stadium): 5 min at 160 / 5 min at 170 / 5 min at 140 / 5 min at 160 / 5 min at 170 / 5 min at 140 / 3 min at 165 / 3 min at 175 / 3 min at 140 / 3min at 165 / 3 min at 175 / 3 min at 140.
*15 min easy running with short fast to max speed reps on tarmac.
*No real tiredness at all, which is strange, I SHOULD feel yesterdaysd 48K:s somewhere, but I don't feel them much at all. My stride was good in the fartlek and the fast bits in the end were really fast. I'm in a strange indestructible state and I keep my antennas out but I don't feel disaster lurking anywhere near.
AM
Rest (& Casion Royale press screening - best Bond ever).
PM
*15 min easy running
*Fartlek (with Tommy & Johan Liitiäinen [1:51 last summer] at the Lap Around Stadium): 5 min at 160 / 5 min at 170 / 5 min at 140 / 5 min at 160 / 5 min at 170 / 5 min at 140 / 3 min at 165 / 3 min at 175 / 3 min at 140 / 3min at 165 / 3 min at 175 / 3 min at 140.
*15 min easy running with short fast to max speed reps on tarmac.
*No real tiredness at all, which is strange, I SHOULD feel yesterdaysd 48K:s somewhere, but I don't feel them much at all. My stride was good in the fartlek and the fast bits in the end were really fast. I'm in a strange indestructible state and I keep my antennas out but I don't feel disaster lurking anywhere near.
Monday 20th of November
AM
*1h 43 min easy running (~20K), avg.139.
*~14K fartlek (first 2x 10 mins in 165, then followed by random 2 min and 45 sec bits in almost max speed, getting a small taste of lactate, but 95% aerobic i would like to bet).
PM
*1h 20 min (~14K) very slow running with high speed long hills (= 3x 1:30 at threshold). Total avg 135 (with the hill reps).
*A 48K day (never done so much running in one day in my life - still, not feeling tired, mostly happy.
AM
*1h 43 min easy running (~20K), avg.139.
*~14K fartlek (first 2x 10 mins in 165, then followed by random 2 min and 45 sec bits in almost max speed, getting a small taste of lactate, but 95% aerobic i would like to bet).
PM
*1h 20 min (~14K) very slow running with high speed long hills (= 3x 1:30 at threshold). Total avg 135 (with the hill reps).
*A 48K day (never done so much running in one day in my life - still, not feeling tired, mostly happy.
Saturday 18th of Novmber
AM
Rest.
PM
*20 min easy running + strides.
*6x 1000m with Juha Kukkamo (indoors) / 1 min walk recovery:
1) 3:21; avg.151 ; high 173 / 1 min; avg.154 ; low 128.
2) 3.16; avg.168 ; high 179 /1 min; avg.162 ; low 132.
3) 3:19; avg.170 ; high 180 /1 min; avg.168 ; low 147.
4) 3:19; avg.174 ; high 179 / 1 min; avg.170; low 147.
5) 3.19; avg.173 ; high 180 / 1 min; avg.171; low 150.
6) 3:11; avg.177 ; high 187 / 2 min standstill avg.159 ; low 126. (it was 3:20 pace the first 600 followed by faster 400; thats why the pulse is so high at highest this rep).
*Not as easy as it could be, but no panic either. The 200 m laps are harder to run than running on bicycle roads (assuming one isn't running in hard wind or on slippery surface).
AM
Rest.
PM
*20 min easy running + strides.
*6x 1000m with Juha Kukkamo (indoors) / 1 min walk recovery:
1) 3:21; avg.151 ; high 173 / 1 min; avg.154 ; low 128.
2) 3.16; avg.168 ; high 179 /1 min; avg.162 ; low 132.
3) 3:19; avg.170 ; high 180 /1 min; avg.168 ; low 147.
4) 3:19; avg.174 ; high 179 / 1 min; avg.170; low 147.
5) 3.19; avg.173 ; high 180 / 1 min; avg.171; low 150.
6) 3:11; avg.177 ; high 187 / 2 min standstill avg.159 ; low 126. (it was 3:20 pace the first 600 followed by faster 400; thats why the pulse is so high at highest this rep).
*Not as easy as it could be, but no panic either. The 200 m laps are harder to run than running on bicycle roads (assuming one isn't running in hard wind or on slippery surface).
Friday, November 17, 2006
Wednesday, November 15, 2006
Tuesday 14th of November
AM
*Light gym session (45 mins) .
PM
*20 min warm up.
*Cooper test (12 min running test): 3720 m.
*2 - 3 min break
*6x 400m in 70 - 71 w.3 min jog- easy running recovery.
*20 min easy running.
*Gym in the morning - an assignmnet from the University: had to keep an american professor company - it was fun and I mainly did some push ups & sit ups.
*The Coopertest was a tad better than last year - the big difference - which Glen predicted - was that I recovered right away. No more than 3 minutes after the test I was running 400:s with Juha Kukkamo and had no problem following him (at first he did his 400:s with 1 min recoveries - I jogged through those and let him do one without me - but after a while we did them together). Good feeling even if I had wanted to run at least 3800 on the Coopertest - but the easiness of my running compensated for that.
AM
*Light gym session (45 mins) .
PM
*20 min warm up.
*Cooper test (12 min running test): 3720 m.
*2 - 3 min break
*6x 400m in 70 - 71 w.3 min jog- easy running recovery.
*20 min easy running.
*Gym in the morning - an assignmnet from the University: had to keep an american professor company - it was fun and I mainly did some push ups & sit ups.
*The Coopertest was a tad better than last year - the big difference - which Glen predicted - was that I recovered right away. No more than 3 minutes after the test I was running 400:s with Juha Kukkamo and had no problem following him (at first he did his 400:s with 1 min recoveries - I jogged through those and let him do one without me - but after a while we did them together). Good feeling even if I had wanted to run at least 3800 on the Coopertest - but the easiness of my running compensated for that.
Friday, November 10, 2006
Thursday 9th of November
AM
*40 min easy running (avg.144).
PM
*25 min easy running.
*Some very easy strides (afraid to do anything that might damage hamstring)l.
*18x 400 m / 100 m jog.
*Easy circuits (mainly some push ups & sit ups).
*20 min easy running (some of it barefoot).
*ALL 400:s went in 75-76 and all jogs around 42-45. No problem with this session at all (in coping with load - hamstrind got more sore for each rep - but not seriously). Pulse went into 186+ after 14th but I had no problem recovering in between, hard aerobic work started with the 14th - not before that, it was comfortable. Pulse was otherwise fairly low all the way ´till 10th, then it started approaching or getting up on threshold for real, but only the last 100 meters of a rep - and not badly taxing.
*Good feeling. Speed, of course, nothing to write home about but OK and faster than last time I did this, which was the 21st of October. I did all reps with a good bouncy stride - this might have been one of the most elegant, runningwise, sessions I've ever done (arching of back, on toes, etc.).
*Because of hamstring I'm not going to do anything except milage until Tuesday and Coopertest. It's not badly sore, and I don't feel any soreness now as I'm writing, but I'm not going to risk any real damage by doing a fast session on Saturday.
*This week has been good for me mentally. I'm itching to go out running doing milage (even if I will rest Friday morning - I want to add a couple of more hours of rest to my hamstring.).
AM
*40 min easy running (avg.144).
PM
*25 min easy running.
*Some very easy strides (afraid to do anything that might damage hamstring)l.
*18x 400 m / 100 m jog.
*Easy circuits (mainly some push ups & sit ups).
*20 min easy running (some of it barefoot).
*ALL 400:s went in 75-76 and all jogs around 42-45. No problem with this session at all (in coping with load - hamstrind got more sore for each rep - but not seriously). Pulse went into 186+ after 14th but I had no problem recovering in between, hard aerobic work started with the 14th - not before that, it was comfortable. Pulse was otherwise fairly low all the way ´till 10th, then it started approaching or getting up on threshold for real, but only the last 100 meters of a rep - and not badly taxing.
*Good feeling. Speed, of course, nothing to write home about but OK and faster than last time I did this, which was the 21st of October. I did all reps with a good bouncy stride - this might have been one of the most elegant, runningwise, sessions I've ever done (arching of back, on toes, etc.).
*Because of hamstring I'm not going to do anything except milage until Tuesday and Coopertest. It's not badly sore, and I don't feel any soreness now as I'm writing, but I'm not going to risk any real damage by doing a fast session on Saturday.
*This week has been good for me mentally. I'm itching to go out running doing milage (even if I will rest Friday morning - I want to add a couple of more hours of rest to my hamstring.).
Wednesday, November 08, 2006
Tuesday 7th of November
AM
*40 min easy running (avg. 146).
PM
*60 min easy running (avg.154!).
*Easy running to let the hamstring heal (if it has to - it's just tense - not sore - but I KNOW I would damage it by trying strides or anything faster.
*Pulse very high even if speed was slow. I did not feel particulary tired until afterwards. Glen says I'm likely low on sugar and I agree.
AM
*40 min easy running (avg. 146).
PM
*60 min easy running (avg.154!).
*Easy running to let the hamstring heal (if it has to - it's just tense - not sore - but I KNOW I would damage it by trying strides or anything faster.
*Pulse very high even if speed was slow. I did not feel particulary tired until afterwards. Glen says I'm likely low on sugar and I agree.
Monday 6th of November
AM
*20 min easy running.
*Technique drills.
*7x 100/walkback (intended to do 20)
*Circuits & strengt training.
*Easy running.
PM
Rest.
*Pain in my left hamstring (not the one i damaged in the summer - that was the right one) after the 7th 100. The started going sub 14 with a quick acceleration and cruise finnish. No sharp pain but I felt this too many times to risk anything.
*Still stupid as hell doing fast work after yesterdays long & rather demanding run - my legs were sore from start and if I'd used my head I would have went down and done easy weights or something. Not any tearing action like 100:s with fast accelerations... I live but don't seem to learn any lasting lessons.
AM
*20 min easy running.
*Technique drills.
*7x 100/walkback (intended to do 20)
*Circuits & strengt training.
*Easy running.
PM
Rest.
*Pain in my left hamstring (not the one i damaged in the summer - that was the right one) after the 7th 100. The started going sub 14 with a quick acceleration and cruise finnish. No sharp pain but I felt this too many times to risk anything.
*Still stupid as hell doing fast work after yesterdays long & rather demanding run - my legs were sore from start and if I'd used my head I would have went down and done easy weights or something. Not any tearing action like 100:s with fast accelerations... I live but don't seem to learn any lasting lessons.
Sunday 5th of November
AM
*2h 20 min easy running (avg.149) with Tommy.
PM
Rest.
*Partly in deep snow. Very slippery, fell over 3 times but luckily didn't hurt myself. Tommy somehow manages to run like an elf in these kind of conditions too, while I'm plowing through the snow like a tractor - to my satisfaction Tommy said he got really tired in the last couple of K:s. I don't seem to get tired easily be this sort of thing - but it just might be I had more sugar than Tommy, who has been training like mad the whole week.
AM
*2h 20 min easy running (avg.149) with Tommy.
PM
Rest.
*Partly in deep snow. Very slippery, fell over 3 times but luckily didn't hurt myself. Tommy somehow manages to run like an elf in these kind of conditions too, while I'm plowing through the snow like a tractor - to my satisfaction Tommy said he got really tired in the last couple of K:s. I don't seem to get tired easily be this sort of thing - but it just might be I had more sugar than Tommy, who has been training like mad the whole week.
Friday 3rd of November
AM
*25 minn easy running.
*15x 50 - 60 m with 150 - 140 m jog recovery.
*15 min easy running.
PM
*45 min easy running (avg.139).
*The fast work in the morning went well, but in the evening run I was already feeling soreness in my legs from not being used to this kind of fast work (it's a long time since i did something like this). But based on comments from a sprint coach, and my own feeling, my techinque was good, arching of the back and making myself big. Quite relaxed also.
AM
*25 minn easy running.
*15x 50 - 60 m with 150 - 140 m jog recovery.
*15 min easy running.
PM
*45 min easy running (avg.139).
*The fast work in the morning went well, but in the evening run I was already feeling soreness in my legs from not being used to this kind of fast work (it's a long time since i did something like this). But based on comments from a sprint coach, and my own feeling, my techinque was good, arching of the back and making myself big. Quite relaxed also.
Wednesday 1st of November
AM
*40 min easy running. Avg. 142. + Strides.
PM
*45 min running at various speeds - whatever felt good - a kind of low effect fartlek with highest pulse around 170 (did not wear pulse watch).
*10x 30 bounding in slight uphill / walkback.
*Circuits.
*No boxing. Seems to be mentally hard for me to get to the place.
AM
*40 min easy running. Avg. 142. + Strides.
PM
*45 min running at various speeds - whatever felt good - a kind of low effect fartlek with highest pulse around 170 (did not wear pulse watch).
*10x 30 bounding in slight uphill / walkback.
*Circuits.
*No boxing. Seems to be mentally hard for me to get to the place.
Wednesday, November 01, 2006
Monday 30th of October
AM
*About 1h + easy running (13K +)
- turnaround and loop back as:
*Fartlek without watch, freeform.
*A bit tired adn hardt o get into faster rhythm, which is strange considering last week was easy, if a bit stressful from job. Glen says Sundays run, which was a little faster (higher avg puls) than usual is likely to have used much more sugar than normal (it occurs to me I might also have used more sugar than usual on those 35 min fartleks - as some of them where rather fast).
PM
*1h 15 min running with Benny. Avg. 152.
*This one was also faster than usual. A 40K + monday again.
AM
*About 1h + easy running (13K +)
- turnaround and loop back as:
*Fartlek without watch, freeform.
*A bit tired adn hardt o get into faster rhythm, which is strange considering last week was easy, if a bit stressful from job. Glen says Sundays run, which was a little faster (higher avg puls) than usual is likely to have used much more sugar than normal (it occurs to me I might also have used more sugar than usual on those 35 min fartleks - as some of them where rather fast).
PM
*1h 15 min running with Benny. Avg. 152.
*This one was also faster than usual. A 40K + monday again.
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