01 60 to 70min easy distance
July 5: Did not perform (an insane 16 hours (8 hours in a bumpy small bus) of travel from Ohrid (FYROM) to Stockholm (SWE))
02 30min easy run
July 6: Did not perform
03 start with 5x2k R90 7min 50 (3.55 per k) T
July 7: distance/time/
2km/7.54 (same)
2km/8.09 (faster)
2km/8.42 (slower)
2km/8.31 (slower)
2km/8.31 (faster)
pretty much the same result as last time (avg 1 sec slower/km), lost some time on 3rd try though.
04 Rest
July 8:
05 longest run - 'time on feet' up to 1Hr 30min
July 9: 90.00, 18,6 km (4.50)
06 easy day of 30min running
July 10: 30.00 6,34 km
07 easy day of 10k running - relaxed
July 11: 46.32 25 laps at 400mtrack
08 start with 6x1k R60 3min 45 to 3min50 L
July 12: Distance/time
1km/3.38
1km/3.45
1km/3.50
1km/3.54
1km/4.02
1km/3.54
with co runners
09 easy day of 30min running
July 13: Did not perform
10 easy day of 1Hr running
July 14: 54.09, no measured distance (approx 11 km?)
11 Rest
July 15:
12 5K paced run - aim sub 20:00 5k
July 16: 19.58
1km/3.43
2km/3.57
3km/4.07
4km/4.11
5km/4.00
together with co runner
13 1Hr easy run
July 17: 61.58, 12,78
14 easy day of 30min running
July 18: 29.02, 6,09 km
15 start with 10 x 400m R 60 400/86sec - no faster P
July 19:distance/time
,4/76
,4/76
,4/77
,4/79
,4/82
,4/82
,4/83
,4/82
,4/83
,4/82
All intervals faster than last time, except for number 7 which was 1 second slower than last time
16 easy day of 40min running
July 20: 40.23 8,22 km (4.55)
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
July 21: completed
18 Rest
July 22:
19 Race day up to 15K
July 23: 10 km (400 m track x 25) 41.47
1km/3.53
2km/4.03
3km/4.09
4km/4.12
5km/4.18
6km/4.20
7km/4.19
8km/4.18
9km/4.13
10km/4.03
20 easy recovery after race. 30min - 1Hr
July 24: 49.05 10,15 km (4.50)
21 2nd easy day after race. 30min
July 25: 31.39 ~6 km
Commentary: I will fill in the rest when it comes, what I can say for now anyway is that i managed sub 20 min @ 5 km for the first time this season.
July 5: Did not perform (an insane 16 hours (8 hours in a bumpy small bus) of travel from Ohrid (FYROM) to Stockholm (SWE))
02 30min easy run
July 6: Did not perform
03 start with 5x2k R90 7min 50 (3.55 per k) T
July 7: distance/time/
2km/7.54 (same)
2km/8.09 (faster)
2km/8.42 (slower)
2km/8.31 (slower)
2km/8.31 (faster)
pretty much the same result as last time (avg 1 sec slower/km), lost some time on 3rd try though.
04 Rest
July 8:
05 longest run - 'time on feet' up to 1Hr 30min
July 9: 90.00, 18,6 km (4.50)
06 easy day of 30min running
July 10: 30.00 6,34 km
07 easy day of 10k running - relaxed
July 11: 46.32 25 laps at 400mtrack
08 start with 6x1k R60 3min 45 to 3min50 L
July 12: Distance/time
1km/3.38
1km/3.45
1km/3.50
1km/3.54
1km/4.02
1km/3.54
with co runners
09 easy day of 30min running
July 13: Did not perform
10 easy day of 1Hr running
July 14: 54.09, no measured distance (approx 11 km?)
11 Rest
July 15:
12 5K paced run - aim sub 20:00 5k
July 16: 19.58
1km/3.43
2km/3.57
3km/4.07
4km/4.11
5km/4.00
together with co runner
13 1Hr easy run
July 17: 61.58, 12,78
14 easy day of 30min running
July 18: 29.02, 6,09 km
15 start with 10 x 400m R 60 400/86sec - no faster P
July 19:distance/time
,4/76
,4/76
,4/77
,4/79
,4/82
,4/82
,4/83
,4/82
,4/83
,4/82
All intervals faster than last time, except for number 7 which was 1 second slower than last time
16 easy day of 40min running
July 20: 40.23 8,22 km (4.55)
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
July 21: completed
18 Rest
July 22:
19 Race day up to 15K
July 23: 10 km (400 m track x 25) 41.47
1km/3.53
2km/4.03
3km/4.09
4km/4.12
5km/4.18
6km/4.20
7km/4.19
8km/4.18
9km/4.13
10km/4.03
20 easy recovery after race. 30min - 1Hr
July 24: 49.05 10,15 km (4.50)
21 2nd easy day after race. 30min
July 25: 31.39 ~6 km
Commentary: I will fill in the rest when it comes, what I can say for now anyway is that i managed sub 20 min @ 5 km for the first time this season.