800 up to .....

[runner]

mon
20min run
2x6 hillsprints
3x200mtr with 5 hurdles

tue
40min run
excers.

[runner]

40min run
hurdles
10sprints on the midfield.

guess it was 28´c or more.

[runner]

Need to go faster.
18min warmup

2000 7.15
500 1.30
200 33s
1000 3.29m
1000 3.23m
200 31s

[runner]

friday
40 min 10 diagonals on the grass

mon
50min two legg jumps over hurdles 10 diagonals

[runner]

Tue 40min + gym
Wed
30min
1000 327
1000 323
Thu 30 min 10 diagonals
Fri
Sat 1500. 4,34

Mon 40 min + 12 hill sprints
Tue 30 min + gym
Wed 30 min
500 131
200 31
1000 327
1000 330
200 31
Thu 40min 10 diagonals

[soniczip]

the summer sun has really come here in italy! how is it in spain?

[runner]

some days 30´c

today 28

800mtr
2,10.43

[runner]

Run a 10k to pace a friend 39.21 he did not make his goal as he started before and went like crazy in the start blowing himself up

[runner]

40min exers

[runner]

mon
20min warm up
10min fartleg 5x 1min fast 1min slow with hurdles
5min slow on the midfield
10min fartleg 5x 1min fast 1min slow with hurdles

tue
50min run
ground excersices

[runner]

30min run
10x 100 meter on midfield

[runner]

1500 did not went good guess to tired 438 was friday night

[runner]

35min run

[runner]

Monday 14 40min run hurdles

Nasty backpain

Thursday fisio

Every day a little better.

Monday 20
30 min run (34'c)
10min 1min fast 1 slow

[runner]

tue
30min
1k 3.08
500mtr 1.29
200mtr 29s

we
50min

thu 30min