STL week plan 7/8

Monday, November 23, 2009:

Week 7 Day 1 - Endurance

• 1h & jogging 12.3km (Bachelard Park)

Strange pain in the back probably due to handling of the osteopath ... everything should get sorted soon I hope! Otherwise good legs after 3 days of rest

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Tuesday, November 24, 2009:

Week 7 Day 2 - Threshold

• Jogging 20 '
• 3x3000m in 12'54 / 12'48 / 12'40 recup 1'45 "Avg. 14.1 km \ h and 168bpm
• recup 5 '

A little less back pain ... to be continued

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Wednesday, November 25, 2009:

Week 7 Day 3 - Endurance

• Footing 1h 150bpm Avg.

More back pain, magic!

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Thursday, November 26, 2009:

Week 7 Day 4 - VMA

• 20 'footing
• VMA test on 1200m => 4'13 "or 17.1 km \ h (400m in 1'25 / 1'25 / 1'18)

My first real test of VMA 4 'or 1200m. I now have a basis for my workouts from early next year yes

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Friday, November 27, 2009:

Week 7 Day 5 - Stamina

• 1h & jogging 11.4km
  

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Saturday, November 28, 2009:

Week 7 Day 6 - Endurance

• jogging 45 'and 8.1 km for 100D + Tower Méharie

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Sunday, November 29, 2009:

Week 7 Day 7 - Stamina

1:05 jog, and 12.4 km for 200D + Tower + Méharie Ponsonnas cross + 3

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Assessment week 8/9: 75.5 km in 6:36 and 300D +