800 up to .....

[hardcore iv]

Well done, man.

[runner]

thank you all!!!

today my leggs are hurting from yesterday

30min run
followed by
3min fast 2slow 3fast 1slow 3min fast 2slow 3fast 1slow 3min fast 2slow 3fast 1slow 3min fast 2slow 3fast 1slow 3min fast 2slow 3fast

[runner]

sathurday pretty bad couldn't stand the 30'c
4.50 (1500)

tue
50min run
wed again 30'c
20min run
followed by 20min (1fast 1 slow)

[runner]

40min run

3x 6x hill sprints

between each 6 5min recouvery

[runner]

20 min run
1000 mtr
1000 mtr

heat killed me

[runner]

sun 12k run
mon 35min run 40min rn
tue 40min run 30min run 1000 500 1000 500
wed 30min run 12 dune sprints
thu 40min run 40min run
fri 55min run 30min run 500mtr (1.37) 100 500 (1.36) 100 500 (1.36) 100 500 (1.36) 100 500 (1.34) 100
sat 55min run 20min run hurdles weights

might miss something we did 2 sessions each day mon-sat except wednessday when we got hillsprints on dunes. we run at a track in the forest and at the world cross country circuit (Punta Umbria, Huelva, Spain)

[runner]

30min run excersices with medicine ball

[runner]

20 min run
1000 3,33
1000 3,29
400 69s

[runner]

thu
15 relaxed run
15 fast run
20 run with hurdles

friday
30min run
15 min fast run

[runner]

free day

45 min run morning
50 min run afternoon

[runner]

33min run
exer ground and standing

[baldy]

Hey Runner, I hear you met my flatmate who just moved to Spain? It really is a small vegan world.

[runner]

yeah, I only saw him short because of work and training, but a nice guy.

wed
14min warmup
5x1000 5x200 30sec between 1000 and 200 3 min between 200 and 1000
3.38, 3.33, 3.31 3.34 3.27

17 min warmup
10min (1min fast one slow) in the fast part we had to jump over the hurdles if we passed them in the slow parts not, there where two hurdles on the track.
5min relaxed run on the midfield
10min same as before

[runner]

24min run
hurdle exers
3 accelerations on the grass 100mtr

[runner]

800 sathurday Aranjuez
2:11.74