800 up to .....

[runner]

Thu
20min run
1k 226
1K 225
500
300
300
300
100
100

Fri
50min

Sun 10,1k cross
42min was really nasty track but lousy performance by me.
0

[runner]

50min hurdles 10 diagonals onthe midfield.

Tue 2X4000
21min warmup

14:15min

[runner]

Wed
20min
3X6 hill sprints 5 min dribble break
20min

Thu
20min
2000 722
1000 325
400 73
400 70
100 16
100 15

Fri
20
4x150
20

[runner]

mon
gym

tue
30 min excers

wed
20 min
3x 6 hill sprints
20 min
3x 150 hurdles

thu
1000 3:23
1000 3:16
1000 3:09
300 73
300 70
100 16
100 16
100 17
100 16
100 15
100 16

mon
50 min
hurdles
10x 100mtr on gras

[runner]

20min
3x6 hill sprints 5 min dribble break
20min
4 x 150 hurdles

[runner]

4000 19min
4000 14:21
2000 6:53

[runner]

50min on christmas day.

Best wishes to all of you!!

[runner]

Mon 33 min run

[runner]

36.05 31st of dec

2nd 35min slow run

3th 45min run

4th 24min run 3x6 hillsprints 5min drible in between 20 min ru.

sun 67min run

mon 52min run

[runner]

tue
10min run
18x 200mtr 35-38s with 200mtr drible recovery

[runner]

sat
3000mtr
10.19.45

[runner]

mon
40min
gym

tue
30min run
excers

wed
40min run
3x 6x hill sprint
5x 100mtr hurdles

thu
30min
6x 400 (73,72,72,71,70,69)

[runner]

Sun 4k cross 13:51

Mon 40min run
Weights 4X(half squat, bench running movement with arms and weights, abbs).
10x100mtr with 15s rest

[runner]

Garmin 110 was my excuse not to keep my logg.

my trainings might be more borring specially in summer.. but want to restart my blogg.

at the moment I´m forced to train in the mornings due to work and weather conditions. next sathurday it might become over 40´c

[runner]

this week
33.67 km

2x gym training

until mid september my traing impact will be low. due to the heat and not to overload.