Monday 18th of June (Turku)
AM
*25 min easy to fastish running + strides.
PM
-RACE- 1500 m; 4:17.
Long warm up.
*So completely worhtless there is nothing to say really. Just lacking will to follow people running at suitable pace (about 4:00). Like I was out of batteries.
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.
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