20-07-2011, 10:05 PM
01 60 to 70min easy distance
June 14: 71.12, no measured distance
02 30min easy run
June 15: 32.07, no measured distance
03 start with 5x2k R90 7min 50 (3.55 per k) T
June 16: distance/time/
2km/7.54 (faster)
2km/8.15 (slower)
2km/8.25 (faster)
2km/8.30 (faster)
2km/8.32 (faster)
04 Rest
June 17:
05 longest run - 'time on feet' up to 1Hr 30min
June 18: 90.25, no measured distance
06 easy day of 30min running
June 19: did not perform
07 easy day of 10k running - relaxed
June 20: 45.21 treadmill in the evening, faster than I should and trained basketball afterwards
08 start with 6x1k R60 3min 45 to 3min50 L
June 21 Distance/time
1km/3.44 (slower)
1km/3.49 (same)
1km/3.58 (slower)
1km/4.10 (slower)
1km/4.18 (slower)
1km/4.08 (slower)
Performed very bad this day due to the practice the day before and I didn't have much sleep (like 4 h) because I was cleaning at home and packing my bags for an extensive bike trip. This session was early at the morning just after breakfast and afterwards I got on my bike and travelled for 127 km.
09 easy day of 30min running
June 22: Bike 33 km, which got a flat tire beyond repair, so I hitchhiked the rest of the way.
10 easy day of 1Hr running
June 23: 63.00, 12,73 km
11 Rest
June 24:
12 5K paced run - aim sub 20:00 5k
June 25: 21.00 5.1 km (4.07 pace)
13 1Hr easy run
June 26: 60 min, no measured distance (approx12+km)
14 easy day of 30min running
June 27: 30.30, 6,66 km
15 start with 10 x 400m R 60 400/86sec - no faster P
June 28:distance/time
,4/78
,4/81
,4/81
,4/83
,4/83
,4/84
,4/82
,4/83
,4/85
,4/83
All intervals faster than last time
16 easy day of 40min running
June 29: 40 min, around an handball court (120m) 35s/lap = 8,2 km
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
June 30: ran first slow (~10km/h) 1 min, then faster (~12 km/h), then race pace (~15+ km/h)
18 Rest
July 1:
19 Race day up to 15K
July 2: Mondotrack at Ohrid (FYROM), hot (30+ Celsius)
1km/3.59
2km/4.13
3km/4.21
4km/4.33
5km/4.38
6km/4.39
7km/4.46
8km/4.48
9km/4.52
10km/4.12
Very disappointed but as I've written it was very warm even though I started running half past five in the evening.
20 easy recovery after race. 30min - 1Hr
July 3: 36.49, no measured distance, ran up the hills to some village where I enjoyed the view then ran back to the hotel.
21 2nd easy day after race. 30min
July 4: did not perform
Commentary: Is the time on the raceday a result of the hot weather in Macedonia or does the fact that I was ill prepared and performed very bad at the 1k session also affect my result? once again I wasnââ¬â¢t aware that the 400m session stated "no faster".
June 14: 71.12, no measured distance
02 30min easy run
June 15: 32.07, no measured distance
03 start with 5x2k R90 7min 50 (3.55 per k) T
June 16: distance/time/
2km/7.54 (faster)
2km/8.15 (slower)
2km/8.25 (faster)
2km/8.30 (faster)
2km/8.32 (faster)
04 Rest
June 17:
05 longest run - 'time on feet' up to 1Hr 30min
June 18: 90.25, no measured distance
06 easy day of 30min running
June 19: did not perform
07 easy day of 10k running - relaxed
June 20: 45.21 treadmill in the evening, faster than I should and trained basketball afterwards
08 start with 6x1k R60 3min 45 to 3min50 L
June 21 Distance/time
1km/3.44 (slower)
1km/3.49 (same)
1km/3.58 (slower)
1km/4.10 (slower)
1km/4.18 (slower)
1km/4.08 (slower)
Performed very bad this day due to the practice the day before and I didn't have much sleep (like 4 h) because I was cleaning at home and packing my bags for an extensive bike trip. This session was early at the morning just after breakfast and afterwards I got on my bike and travelled for 127 km.
09 easy day of 30min running
June 22: Bike 33 km, which got a flat tire beyond repair, so I hitchhiked the rest of the way.
10 easy day of 1Hr running
June 23: 63.00, 12,73 km
11 Rest
June 24:
12 5K paced run - aim sub 20:00 5k
June 25: 21.00 5.1 km (4.07 pace)
13 1Hr easy run
June 26: 60 min, no measured distance (approx12+km)
14 easy day of 30min running
June 27: 30.30, 6,66 km
15 start with 10 x 400m R 60 400/86sec - no faster P
June 28:distance/time
,4/78
,4/81
,4/81
,4/83
,4/83
,4/84
,4/82
,4/83
,4/85
,4/83
All intervals faster than last time
16 easy day of 40min running
June 29: 40 min, around an handball court (120m) 35s/lap = 8,2 km
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
June 30: ran first slow (~10km/h) 1 min, then faster (~12 km/h), then race pace (~15+ km/h)
18 Rest
July 1:
19 Race day up to 15K
July 2: Mondotrack at Ohrid (FYROM), hot (30+ Celsius)
1km/3.59
2km/4.13
3km/4.21
4km/4.33
5km/4.38
6km/4.39
7km/4.46
8km/4.48
9km/4.52
10km/4.12
Very disappointed but as I've written it was very warm even though I started running half past five in the evening.
20 easy recovery after race. 30min - 1Hr
July 3: 36.49, no measured distance, ran up the hills to some village where I enjoyed the view then ran back to the hotel.
21 2nd easy day after race. 30min
July 4: did not perform
Commentary: Is the time on the raceday a result of the hot weather in Macedonia or does the fact that I was ill prepared and performed very bad at the 1k session also affect my result? once again I wasnââ¬â¢t aware that the 400m session stated "no faster".