Monday 3rd of September
Morning weight: 75.5
Morning pulse: 38
AM
*30 min very easy running (~5K).
*5x 100 m easy strides.
PM
*20 min easy running (~4K).
*8x 1 min on / off (around 300 m + per rep) / 100 m jog.
*15 min easy running (~3K).
*Leg better (again) - thigh can take 3K pace, but a risk if going faster.
*Steady pace: ~13K.
*3000 m pace: ~ 2.9K (8x 300, 5x 100)
*Total: ~16K.
Friday, November 16, 2007
Monday, November 05, 2007
End of season block Day 21
Sunday 2nd of September (Kokkola-Turku)
Morning weight: 77 (had a lot to eat the night before)
Morning pulse: ?
AM
*Rest
PM
*Rest
*Travel back to Turku.
Steady pace: 0K
*Total: 0K.
Morning weight: 77 (had a lot to eat the night before)
Morning pulse: ?
AM
*Rest
PM
*Rest
*Travel back to Turku.
Steady pace: 0K
*Total: 0K.
Weekly summary
*Steady pace: ~89K
*Half Marathon pace: ~6K
*10K pace: ~9K
*3000 m pace: ~7.4K
*1500 m pace: ~1.8K
*Total: ~115K
*No enormous milage yet - the weekend with Karl at my grandparents summerhouse. A weekend of unlimitdness.
*Half Marathon pace: ~6K
*10K pace: ~9K
*3000 m pace: ~7.4K
*1500 m pace: ~1.8K
*Total: ~115K
*No enormous milage yet - the weekend with Karl at my grandparents summerhouse. A weekend of unlimitdness.
End of season block Day 20
Saturday 1st of September (Kokkola)
Morning weight: 76
Morning pulse: ?
AM
*12K easy running.
*Massage.
PM
*Rest
*Father worked on the thigh, it is tense but no damage in it.
Steady pace: 12K
*Total: 12K.
Morning weight: 76
Morning pulse: ?
AM
*12K easy running.
*Massage.
PM
*Rest
*Father worked on the thigh, it is tense but no damage in it.
Steady pace: 12K
*Total: 12K.
End of season block Day 19
Friday 31st of August (Kokkola)
Morning weight: ?
Morning pulse: ?
AM
*Rest
PM
*12K increasing pace - last half in half marathon pace.
*OK.
*Steady pace: ~6K.
*Half marathon pace: ~6K
*Total: ~12K.
Morning weight: ?
Morning pulse: ?
AM
*Rest
PM
*12K increasing pace - last half in half marathon pace.
*OK.
*Steady pace: ~6K.
*Half marathon pace: ~6K
*Total: ~12K.
End of season block Day 18
Thursday 30th of August (Turku - Kokkola)
Morning weight: 75.5
Morning pulse: 37
AM
*Rest
PM
*9K fast on road (from Pietarsaari to my grandparents summerhouse).
*No time saved. But it was a good run, raced a guy on roller skies and managed to keep him behind.
10K pace: 9K
*Total: 9K.
Morning weight: 75.5
Morning pulse: 37
AM
*Rest
PM
*9K fast on road (from Pietarsaari to my grandparents summerhouse).
*No time saved. But it was a good run, raced a guy on roller skies and managed to keep him behind.
10K pace: 9K
*Total: 9K.
End of season block Day 17
Wednesday 29th of August
Morning weight: 75.5
Morning pulse: 38
AM
*30 min very easy running (~5K).
*5x 100 m easy strides.
PM
*1:02 easy to fastish running (14K).
*5x 100 m easy strides.
*Easy running to save thigh.
*Steady pace: ~19K.
*1500 m pace: ~1K (5x 100, 5x 100)
*Total: ~20K.
Morning weight: 75.5
Morning pulse: 38
AM
*30 min very easy running (~5K).
*5x 100 m easy strides.
PM
*1:02 easy to fastish running (14K).
*5x 100 m easy strides.
*Easy running to save thigh.
*Steady pace: ~19K.
*1500 m pace: ~1K (5x 100, 5x 100)
*Total: ~20K.
End of season block day 16
Tuesday 28th of August
Morning weight: 75.5
Morning pulse: 38
AM
*30 min very easy running (~5K).
*5x 100 m easy strides.
PM
*Fartlek, the 8.5K loop - but with 3x 1K instead of 1 (which adds 2K distance), and a slow 300 (1500 m pace).
*Did it easy, the 1K:s in 2:55, 2:54, 2:54.
*Steady pace: ~10K.
*3000 m pace: ~4K (1x 600, 1x 400, 3x 1K)
*1500 m pace: ~800 (5x 100, 1x 300)
*Total: ~15K.
Morning weight: 75.5
Morning pulse: 38
AM
*30 min very easy running (~5K).
*5x 100 m easy strides.
PM
*Fartlek, the 8.5K loop - but with 3x 1K instead of 1 (which adds 2K distance), and a slow 300 (1500 m pace).
*Did it easy, the 1K:s in 2:55, 2:54, 2:54.
*Steady pace: ~10K.
*3000 m pace: ~4K (1x 600, 1x 400, 3x 1K)
*1500 m pace: ~800 (5x 100, 1x 300)
*Total: ~15K.
End of season block Day 15
Monday 27th of August
Morning weight: 75.5
Morning pulse: 38
AM
*30 min very easy running (~5K).
*5x 100 m easy strides.
PM
*20 min easy running (~4K).
*8x 1 min on / off (around 300 m + per rep) / 100 m jog.
*15 min easy running (~3K).
*Leg better (again) - thigh reported it exists at 3K pace, so no faster than that.
*Steady pace: ~13K.
*3000 m pace: ~ 2.9K (8x 300, 5x 100)
*Total: ~16K.
Morning weight: 75.5
Morning pulse: 38
AM
*30 min very easy running (~5K).
*5x 100 m easy strides.
PM
*20 min easy running (~4K).
*8x 1 min on / off (around 300 m + per rep) / 100 m jog.
*15 min easy running (~3K).
*Leg better (again) - thigh reported it exists at 3K pace, so no faster than that.
*Steady pace: ~13K.
*3000 m pace: ~ 2.9K (8x 300, 5x 100)
*Total: ~16K.
End of season block Day 14
Sunday 26th of August
Morning weight: 75.5
Morning pulse: 37
AM
Rest.
PM
*1:40 min slow run (20K)
*5x 100 m very slow strides.
*Leg better, but not a runner yet.
*Steady pace: ~20K.
*3000 m pace: ~500 m.
*Total: ~20.5K.
Morning weight: 75.5
Morning pulse: 37
AM
Rest.
PM
*1:40 min slow run (20K)
*5x 100 m very slow strides.
*Leg better, but not a runner yet.
*Steady pace: ~20K.
*3000 m pace: ~500 m.
*Total: ~20.5K.
Weekly summary
*Steady pace: ~60.5K
*Half Marathon pace: ~11K
*800 m pace: ~0.7K
*400 m pace: ~0.6K
*Total: ~72K
*The distance total is very small - again. Damage on Monday made rest of the week a slow week.
*Half Marathon pace: ~11K
*800 m pace: ~0.7K
*400 m pace: ~0.6K
*Total: ~72K
*The distance total is very small - again. Damage on Monday made rest of the week a slow week.
End of season block Day 13
Saturday 25th of August
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*1:04 min slow to fastish run (14K).
*Leg better.
*Steady pace: ~14K.
*Total: ~14K.
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*1:04 min slow to fastish run (14K).
*Leg better.
*Steady pace: ~14K.
*Total: ~14K.
End of season block Day 12
Friday 24th of August
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
Rest.
*Ok.
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
Rest.
*Ok.
Friday, August 24, 2007
End of season block Day 11
Thursday 23rd of August
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
+21C.
*58 min slow to fastish run (12K) with Jouni Haatainen and Mikael Bergdahl. Last 2K faster.
*Leg better but cannot do anything fast yet. I've had these cramps before. It is likely to eat a couple of more days or a week. But I don't believe there is any real damage done.
*Steady pace: ~12K.
*Total: ~12K.
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
+21C.
*58 min slow to fastish run (12K) with Jouni Haatainen and Mikael Bergdahl. Last 2K faster.
*Leg better but cannot do anything fast yet. I've had these cramps before. It is likely to eat a couple of more days or a week. But I don't believe there is any real damage done.
*Steady pace: ~12K.
*Total: ~12K.
End of season block Day 10
Wednesday 22nd of August
Morning weight: 76 kg
Morning pulse: 38
AM
Rest.
PM
+20C.
*The "8K" (36 min) slow to fastish run.
*As yesterday. Cannot race tonight.
*Steady pace: ~8K.
*Total: ~8K.
Morning weight: 76 kg
Morning pulse: 38
AM
Rest.
PM
+20C.
*The "8K" (36 min) slow to fastish run.
*As yesterday. Cannot race tonight.
*Steady pace: ~8K.
*Total: ~8K.
End of season block Day 9
Tuesday 21st of August
Morning weight: 75.5
Morning pulse: 38
AM
+21C.
*Long walk.
PM
+21C.
*45 min slow to fastish run (10K) with Jouni Haatainen.
*Left leg can take around 4 min pace but nothing resambling a middle distance stride. Unlikely that I could race tomorrow.
*Steady pace: ~10K.
*Total: ~10K.
Morning weight: 75.5
Morning pulse: 38
AM
+21C.
*Long walk.
PM
+21C.
*45 min slow to fastish run (10K) with Jouni Haatainen.
*Left leg can take around 4 min pace but nothing resambling a middle distance stride. Unlikely that I could race tomorrow.
*Steady pace: ~10K.
*Total: ~10K.
End of season block Day 8
Monday 20th of August
DAMAGE
Morning weight: 76.5 kg
Morning pulse: 38
AM
Rest.
PM
+26C.
*20 min slow running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*2x 100 m in spikes on track as warm up.
*6x 100 m (intention was 8x) in spikes on track with Rachid (all in 12.6 - 12.1), 4 min recoveries.
*35 min (1.5K + 2.5K) very slow running around stadium & back home.
*Thigh cramped on 7th 100m - I was able to stop right away - I don't belivie i tore anything. I can slow run but not do anything aggressive.
*The 100:s were otherwise unexpectedly fast considering ho long it is since i did something like this.
*Steady pace: ~7.5K
*800 m pace: 700 m (5x 100, 2x 100)
*400m pace: 600 m
*Total: ~9K
DAMAGE
Morning weight: 76.5 kg
Morning pulse: 38
AM
Rest.
PM
+26C.
*20 min slow running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*2x 100 m in spikes on track as warm up.
*6x 100 m (intention was 8x) in spikes on track with Rachid (all in 12.6 - 12.1), 4 min recoveries.
*35 min (1.5K + 2.5K) very slow running around stadium & back home.
*Thigh cramped on 7th 100m - I was able to stop right away - I don't belivie i tore anything. I can slow run but not do anything aggressive.
*The 100:s were otherwise unexpectedly fast considering ho long it is since i did something like this.
*Steady pace: ~7.5K
*800 m pace: 700 m (5x 100, 2x 100)
*400m pace: 600 m
*Total: ~9K
Monday, August 20, 2007
End of season block Day 7
Sunday 19th of August
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*+20C.
*The "20K" in 1:24 - first 40 min slow - gradually increasing speed over next 15 mins and then running last 8.5-9K in 30 min.
*Good run. Not especially difficult - quite fun actually.
*Steady pace: ~9K
*Half Marathon pace: ~11K
*Total: ~20K
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*+20C.
*The "20K" in 1:24 - first 40 min slow - gradually increasing speed over next 15 mins and then running last 8.5-9K in 30 min.
*Good run. Not especially difficult - quite fun actually.
*Steady pace: ~9K
*Half Marathon pace: ~11K
*Total: ~20K
Weekly summary
*Steady pace: ~34K
*Half Marathon pace: 8.5K
*5000 m pace: ~2.5K
*1500 m pace: ~4.1K
*800 m pace: ~6.4K
*Total: ~55K
*The distance total is very small - but then the fast pace totals are rather good and then there is two days of total rest (Sunday & Thursday). A bit sleepy but not more tired than normally - which is good: there is 5 hard days out in this week.
*Half Marathon pace: 8.5K
*5000 m pace: ~2.5K
*1500 m pace: ~4.1K
*800 m pace: ~6.4K
*Total: ~55K
*The distance total is very small - but then the fast pace totals are rather good and then there is two days of total rest (Sunday & Thursday). A bit sleepy but not more tired than normally - which is good: there is 5 hard days out in this week.
End of season block Day 6
Saturday 18th of August
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*+20C.
*15 min fastish running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*2x 150 m (20.2 / 19.5) in spikes on track (walkback recovery).
*10 min barefoot running on grass.
*5x 400 (60/62/62/63/61) with 400 m jog/walk recovery (around 4:30 to 5 min).
*15 min (2.5K) slow running home.
*This pace is about what I can do without going lactate: It is cruising and the feel is 1500 (it is faster but the effort is 1500, not 800) - the last 200 is always difficult. On the last one I went for strenght on the final half and the running changes quite dramaticly - lactate levels also. This sort of effort doesnt produce the throw-up effect - it is more a feeling of relentlessness.
*Steady pace: ~6K
*1500 m pace: ~2500m (5x 100, 5x 400)
*800 m pace: ~300m (2x 150)
*Total: ~8K
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*+20C.
*15 min fastish running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*2x 150 m (20.2 / 19.5) in spikes on track (walkback recovery).
*10 min barefoot running on grass.
*5x 400 (60/62/62/63/61) with 400 m jog/walk recovery (around 4:30 to 5 min).
*15 min (2.5K) slow running home.
*This pace is about what I can do without going lactate: It is cruising and the feel is 1500 (it is faster but the effort is 1500, not 800) - the last 200 is always difficult. On the last one I went for strenght on the final half and the running changes quite dramaticly - lactate levels also. This sort of effort doesnt produce the throw-up effect - it is more a feeling of relentlessness.
*Steady pace: ~6K
*1500 m pace: ~2500m (5x 100, 5x 400)
*800 m pace: ~300m (2x 150)
*Total: ~8K
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