Saturday 4th of August

AM
Rest.

PM
*20 min easy running + strides.
*6x400 in (64 - 66) / 200 jog rec.
*20 min easy running.


*After 3rd almost impossibly difficult. It should not be.

Friday 3rd of August

AM
Rest.

PM
*20 min easy running.
*6x400 m (71-73) / 100 jog rec (40 to 55 sec)
*20 min easy running.

*It worries me that these 400s were a lot harder than they should be, it should be walking.

Thursday 2nd of August

AM
Rest.

PM
*20 min easy running.
*3x1600 fast & easy (4:28, 4:24, 4:24) / 3 mins rec
*10x100m strides
*15 min fastish running.


*OK.

Wednesday 1st of August

AM
*Rest.

PM
*20 min easy running + strides on grass.
*2x 200 m in 29 / 200 m jog/walk.
*15 min fastish running.


*First time since 7th of July in spikes. Ancle took it OK.

Tuesday 31st of July

AM
Rest.

PM
*20 min easy running.
*60x 100 m on barefoot grass with 50 m jog rec.
*15 min fastish running.


*Heavy rain & hard wind. The session felt massive - but ancle could take it, felt like a champion.

Monday 30th of July

AM
*Rest.

PM
*Rest.


*Felt like I risked catching a cold; no running.

Sunday 29th of July

AM
*Rest.

PM
*22K; 1:30.


*Ok.

Saturday 28th of July

AM
*22K; 1:43.
*Circuits: 4x 25x
100x push ups
100x sit ups
100x left side
100x right side
100x back muscle rep
100x calves

PM
Rest.


*OK.

Friday 27th of July

AM
*14K; 67 min.

PM
*14K; 63 min.


*OK.

Thursday 26th of July

AM
*14K; 65 min.

PM
*14K; 63 min.


*OK.

Wednesday 25th of July

AM
*Rest.

PM
*14K; 70 min.


*Ok.

Tuesday 24th of July

AM
*14K; 67 min; avg 146; high 168.
*Circuits: 4x 25x
100x push ups
100x sit ups
100x left side
100x right side
100x back muscle rep
100x calves

PM
*14K; 63 min; avg 156; high 172.


*Ok. Now I'm training again.

Monday 23rd of July

AM
*14K easy running.

PM
*Rest.


*OK.

Sunday 22nd of July

AM
Rest.

PM
*14K jog.


*Ok... (ancle still sore).

Saturday 21st of July

AM
Rest.

PM
*Massive circuits session in series of 5x 4x 25x:
500x push ups.
500x sit ups.
500x back muscle reps.
500x calves.


*OK.

Friday 20th of July

AM
Rest.

PM
*8.5K run & walk


*Ok.

Thursday 19th of July

AM
Rest.

PM
*Circuits.


*Ok.

Wednesday 18th of July

AM
Rest.

PM
*8.5K run & walk.
*Circuits.


*Ancle is sore.

Tuesday 17th of July

AM
Rest.

PM
*Travel (to Turku)
*8.5 K easy running.


*Ancle is sore.

Monday 16th of July

AM
Rest.

PM
*Massage.


*Pain threshold session. Nothing is broken. A protective cramp that won't go away very soon. Ice and massage helps. This is bad for motivation right now.