11-08-2011, 05:00 PM
15 start with 10 x 400m R 60 400/86sec - no faster P
August 9:distance/time
,4/89
,4/88
,4/86
,4/90
,4/89
,4/89
,4/88
,4/89
,4/88
,4/89
didn't run faster this time!
16 easy day of 40min running
August 10: 36.18 minutes 7.99 km (4.33 pace or 13.21 km/h)
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
August 11: let me see if i got this right now: first 1 minute fast (15+ km/h) then 1 minute slow (~10 km/h) six times.
August 9:distance/time
,4/89
,4/88
,4/86
,4/90
,4/89
,4/89
,4/88
,4/89
,4/88
,4/89
didn't run faster this time!
16 easy day of 40min running
August 10: 36.18 minutes 7.99 km (4.33 pace or 13.21 km/h)
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
August 11: let me see if i got this right now: first 1 minute fast (15+ km/h) then 1 minute slow (~10 km/h) six times.