AM:
10k easy (41.58) followed by 5:00/ 4:00/ 3:00 /2:00 /1:30 /1:00 /:45 /:30 /:15 efforts up hill with 1 min rest
(found a long uphill stretch of road to do this)
7k cool down, down the hill and a bit extra on the flat. (Total 22k)
PM:
45 min recovery run (10k).
PM - track, beyond humid.
wu 18x100m routine on slippery, cold grass
total 3600m in about 40mins
1x400m in 50m flo 50m go
1x400m in 100m flo 100m go
1x400m in 200m flo 200m go
2x400m in 400m flo 400m go
2x800m in 800m flo 800m go
Total 3600m in about 14mins
bike commute
6.5 at levee with dog. Grandy. cool morning .52:46
10 miles, 10*400 in 72,72,71,72,71,70,70,69,68,68
Core work. snowy 30F
The Point Could Be; magnificient thread on the Reavis commentary . The broad podium concept is, and will be the answer ,if anyone has the guts to adopt it.
Two 600m in 28-28-26 w/ 15-20 min recovery.
Too bad I blew up the first one 25-26-30. Had a short rest and came back 29-29-30. Ran like an idiot.
typos?
Josue wrote:
Two 600m in 28-28-26 w/ 15-20 min recovery.
Too bad I blew up the first one 25-26-30. Had a short rest and came back 29-29-30. Ran like an idiot.
AM:
90:00 easy run (21k)
Core work + stretching; 30 min total.
PM:
30:00 easy run (7k)
10 miles easy. Wanted to double and hit 14 on the day, but sometimes life gets in the way.
Hmp,Life does indeed get in the way. Hope neutrally or for the best. Yesterday PM: managed to weave 45 minutes of waiting for kids gymnastics to finish into a quick, rainy, night easy roll, on unusually-free-of-traffic neighbourhood streets. Must admit, the 5Fs are easy to carry for going on a whim.Felt loosened up.
Heres my plan wrote:
10 miles easy. Wanted to double and hit 14 on the day, but sometimes life gets in the way.
7 morning miles. Always seem harder than the evening ones.
rest day
Another 5 miles, plus 5*30 second hill sprints. Not sure if these do anything for me other than mental benefits, but I felt like smooth as a gazelle doing them for the first time in a long time.
5miles at a slowww pace!
7.4 miles. New puma's. Salohs have no traction on wet tile by the way.
Space Odyssey.
9 miles this AM, should hit 5 more later.
5 more down!
lunchtime:
18x150m wu routine, intense, on grass, in park, barefoot, 50mins
fartlek in vibrams: tagged on to Giorgio Calcaterra just back from winning 100k in Tarquinia who was doing some 1k striding (sub 3:20/km) with 1:40 running recovery. Ran alongside between 300-600m and then recovered running till he started the next one. Fast and fun. The guy is so nice and laid back. Said he liked company for a change. Is suppose that's one problem fast-n-fit guys tend to encounter...
Total: 1:27
Tmw: kids athletics.
yesterday: kids athletics
today: free day