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2012 rising Norveghajos's Training Blog

View Profile: Norveghajos
Norveghajos Norveghajos is offline
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Mile-O-Meter
Week Type Total Miles
This WeekRunning40.7
 Cycling0
 Swimming0
Last WeekRunning62.14
 Cycling0
 Swimming0
06 May - 12 MayRunning62.14
 Cycling0
 Swimming0
29 Apr - 05 MayRunning64.62
 Cycling0
 Swimming0
22 Apr - 28 AprRunning47.22
 Cycling0
 Swimming0
15 Apr - 21 AprRunning58.1
 Cycling0
 Swimming0
08 Apr - 14 AprRunning59.65
 Cycling0
 Swimming0
01 Apr - 07 AprRunning72.7
 Cycling0
 Swimming0

Additional Information
Biography:
I like sport + meditation
Location:
Senta,Serbia
Interests:
RTS,RPG games
5k Personal Best:
0:16:04
10k Personal Best:
0:33:20
Half Marathon Personal Best:
1:17:16
Sex:
Male

Archive
May 2013 (23 entries)

April 2013 (33 entries)

March 2013 (27 entries)

February 2013 (25 entries)

January 2013 (26 entries)

December 2012 (29 entries)

November 2012 (27 entries)

October 2012 (11 entries)

September 2012 (27 entries)

August 2012 (22 entries)

July 2012 (25 entries)

June 2012 (20 entries)

May 2012 (20 entries)

April 2012 (21 entries)

March 2012 (19 entries)

February 2012 (20 entries)

January 2012 (18 entries)

December 2011 (20 entries)

November 2011 (20 entries)

October 2011 (24 entries)

September 2011 (40 entries)

August 2011 (50 entries)

July 2011 (49 entries)

June 2011 (49 entries)

May 2011 (35 entries)
  
Blog Entries For May 2013

Training Session Wednesday 22nd May 2013, 10:00
How I Felt Tired Weather Raining
Type Of Session Running - Long Run Route
Surface Road Duration 1h 30m 00s
Distance 16.5 KM
long run,a bit picked up the tempo in the last 4km (from 4.15 min/km up to 3.20 min/km)

Training Session Tuesday 21st May 2013, 17:00
How I Felt Flying Weather Raining
Type Of Session Running - Tempo Run Route
Surface Track Duration 2h 00m 00s
Distance 18 KM
DOUBLE DAY second session

warm up

5 x skips

5x 60m sprints ONOFF

2 x 3km easy tempo about 4.45-4.37min/km tempo (pacemaking)
(500m rest between)
14.06 and 13.50

easy run

Training Session Tuesday 21st May 2013, 13:00
How I Felt Flying Weather Hot And Sunny
Type Of Session Running - Tempo Run Route
Surface Road Duration 1h 00m 00s
Distance 12 KM
DOUBLE DAY first session:

warm up (cross fit 8min + 50 burpees)

easy run

3km middle tempo (pacemaking for my teammate splits: 3.30-7.30.-11.30,I know the first one too strong)

easy run

Training Session Monday 20th May 2013, 10:00
How I Felt Good Weather Hot And Sunny
Type Of Session Running - Intervals Route
Surface Track Duration 2h 00m 00s
Distance 19 KM
warm up longer

just wanted to strat my 400's reps,when the high school boys arrived to run out the spring Cooper test....I imporvized and run with the best of their runner (a soccer player)
He aimed 3200m so easy/middle tempo,just fine,I helped them to even out the laps,in the end He finished 3150m I pushed to 3200m felt fine

easy run

at this point it was 16km in my legs,so decided to run 2 x400m strong (quality over quantity)

59.68 felt strong even loose the last 120m...200m jog as rest...59.30

easy run

5x skips

10 x ONOFF sprints

cool downr run + stretch

Training Session Sunday 19th May 2013, 10:00
How I Felt Flying Weather Hot And Sunny
Type Of Session Running - Regular Run Route
Surface Road Duration 2h 00m 00s
Distance 17 KM
warm up

5 x skips

4 x 300m (pacemaking)
(R300)

easy run

1km tempo

easy run + stretch + abs

Training Session Saturday 18th May 2013, 10:00
How I Felt Good Weather Hot And Sunny
Type Of Session Running - Speed Work Route
Surface Track Duration 1h 10m 00s
Distance 12 KM
warm up

10 x hill sprints

easy run

4 x 60m
3 x 80m
3 x 100m

cool down run

Training Session Friday 17th May 2013, 10:00
How I Felt OK Weather Windy
Type Of Session Running - Intervals Route
Surface Mixed Duration 2h 00m 00s
Distance 18 KM
warm up

2km easy tempo

9 x 200m
(R110)

28.20...27.50..28.00..26.38..27.60..28.10..26.98.. 28.00...27.30

easy run

10 x skips

easy run

4km progressive tempo starting from 4.10 finishing at 3.30min/km

tough session,pulse ok,legs tired

Training Session Wednesday 15th May 2013, 13:00
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Tempo Run Route
Surface Mixed Duration 1h 50m 00s
Distance 17 KM
DOUBLE DAY second run

warm up

3km pacemaking for my team mate (race tempo for her,new PB 13.27)

easy run

5 x skips

easy run

stairs

5 x 50m ONOFF

cool down run barefoot on grass

Training Session Wednesday 15th May 2013, 09:00
How I Felt Tired Weather Fair
Type Of Session Running - Intervals Route
Surface Road Duration 1h 00m 00s
Distance 8 KM
DOUBLE DAY again

short fast warm up

4 x 400m
(R200)

62.02...61.50...63.00...60.15

easy run

Training Session Tuesday 14th May 2013, 12:00
How I Felt Tired Weather Windy
Type Of Session Running - Regular Run Route
Surface Grass Duration 1h 40m 00s
Distance 18 KM
longer easy run,still recovering

Training Session Monday 13th May 2013, 10:00
How I Felt OK Weather Raining
Type Of Session Running - Recovery Run Route
Surface Mixed Duration 1h 00m 00s
Distance 10 KM
a very easy recovery run + stretching

Training Session Sunday 12th May 2013, 14:00
How I Felt Good Weather Fair
Type Of Session Gym Work - Weights Route
Surface Road Duration 3h 00m 00s
Distance 0 Miles
first cross-fit RACE,battling with local titans 2nd place,just slipped from the 1st (next time ) during one technical session (big tyre flipping)

felt good,havent raced a decade ago

Training Session Saturday 11th May 2013, 10:00
How I Felt Good Weather Humid
Type Of Session Running - Hill Work Route
Surface Cross Country Duration 2h 00m 00s
Distance 18 KM
warm up

dirt road 600 - 400 - 200 - 100 -60 ladder middle effort

easy run

1km easy tempo 4.30min/km

easy run

5 x hill

Training Session Friday 10th May 2013, 17:00
How I Felt Flying Weather Hot And Sunny
Type Of Session Running - Intervals Route
Surface Track Duration 1h 30m 00s
Distance 16 KM
SECOND run

warm up,a longer

400m (almost max effort,helping one of our club member to pace for the saturday relay meeting)

lane 4,standing start 56.95

easy run

5 x 200m
(R130)

28-30s

cool down run

Training Session Friday 10th May 2013, 10:00
How I Felt Good Weather Hot And Sunny
Type Of Session Running - Intervals Route
Surface Mixed Duration 2h 00m 00s
Distance 20 KM
warm up

8 x 200m
(R130)

27-28s

easy run

5 x 60m skips

2km easy tempo on grass 4.20min/km pace felt good

10 x 50m ONOFFs

4km progressive tempo,barefoot on grass starting from 4.10 down to 3.40

cool down run + stretch

Training Session Wednesday 8th May 2013, 12:00
How I Felt Good Weather Hot And Sunny
Type Of Session Running - Tempo Run Route
Surface Road Duration 1h 50m 00s
Distance 16 KM
warm up

2 x 3km (@4.40min/km) pacemaking for my teammate (she imporves rapidly )

400m easy jog between

easy run

3 x skips, 4 x 50m ONOFF

cool down run barefoot on grass

Training Session Tuesday 7th May 2013, 11:00
How I Felt Good Weather Humid
Type Of Session Running - Intervals Route
Surface Track Duration 2h 00m 00s
Distance 17 KM
windy

warm up

2 x 600m 1:36.3....1:37.8
(R300)

200m 27.88

easy run

50-100m ONOFF

easy run barefoot on grass

cool down run

Training Session Monday 6th May 2013, 12:00
How I Felt Good Weather Humid
Type Of Session Running - Regular Run Route
Surface Track Duration 2h 00m 00s
Distance 13 KM
long warm up

4 x 300m pacemaking
(R300)

easy run

4 x 50m sprints

Training Session Sunday 5th May 2013, 10:00
How I Felt Good Weather Hot And Sunny
Type Of Session Running - Tempo Run Route
Surface Road Duration 2h 00m 00s
Distance 20 KM
warm up

3km tempo 11:17

500m easy jog

4km tempo (last 3km 11:00)

easy run

Training Session Saturday 4th May 2013, 15:00
How I Felt OK Weather Fair
Type Of Session Running - Regular Run Route
Surface Road Duration 1h 00m 00s
Distance 2 KM
full body cross-fit (today mainly upper body)

+ a bit running in it

Training Session Saturday 4th May 2013, 09:00
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Intervals Route
Surface Track Duration 1h 00m 00s
Distance 12 KM
warm up

8 x 200m
(R130)

3x27s 2x 28s 3x 29s

cool down run

Training Session Friday 3rd May 2013, 09:00
How I Felt OK Weather Hot And Sunny
Type Of Session Running - Slow Run Route
Surface Road Duration 1h 50m 00s
Distance 14 KM
regenerative run

Training Session Wednesday 1st May 2013, 07:00
How I Felt Good Weather Hot And Sunny
Type Of Session Running - Tempo Run Route
Surface Road Duration 1h 50m 00s
Distance 16 KM
warm up

3 x 1km LT tempo

500 easy run between

easy run

500m progressive hard tempo 1:18

easy run

stretch + cool down run


 
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